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Disclaimer
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obtained the information from sources believed to be reliable and from his own
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Table of Contents
Please Read This First ............................................................................................... 2
Terms of Use.......................................................................................................................................2
Disclaimer ............................................................................................................................................. 2
Table of Contents ........................................................................................................ 3
About the Author......................................................................................................... 5
Introduction.................................................................................................................. 6
Before You Start ..................................................................................................................................... 6
How Swimming Benefits You.................................................................................. 7
Getting Started............................................................................................................. 9
Swim with friends.............................................................................................................................. 9
Get a few lessons............................................................................................................................... 9
Etiquette.............................................................................................................................................. 10
Joining a Swimming Club....................................................................................... 12
The Masters Clubs................................................................................................................................12
Gearing Up................................................................................................................... 14
Costume............................................................................................................................................... 14
Caring for Your Suit ........................................................................................................................ 15
Caps....................................................................................................................................................... 16
Fins ........................................................................................................................................................ 17
Pull Buoy.............................................................................................................................................. 18
Kickboard ............................................................................................................................................ 19
Goggles ................................................................................................................................................ 21
Nose Clips............................................................................................................................................ 22
Hand Paddles..................................................................................................................................... 23
Simple Steps for New Swimmers........................................................................ 24
Build up to Your First Swim............................................................................................................. 24
Learn to Float ........................................................................................................................................ 24
Float Face Down................................................................................................................................... 24
Starting to Swim........................................................................................................ 27
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Swimming Styles....................................................................................................... 29
Breaststroke....................................................................................................................................... 29
Backstroke.......................................................................................................................................... 31
Butterfly............................................................................................................................................... 33
The Dog Paddle................................................................................................................................. 35
Treading Water ................................................................................................................................. 36
Freestyle Stroke ............................................................................................................................... 38
Getting the Best from each Session................................................................... 40
Vary Your Workout. ............................................................................................................................ 40
Swimming Safety Tips............................................................................................. 42
Swim On! ...................................................................................................................... 44
Links and other Resources .................................................................................... 45
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About the Author
Joene Palmer was an active amateur swimmer for years.
She met her husband at a swimming meeting.
Joene firmly believes that the exercise helped keep her fit for her demanding job and
raising her family.
“Swimming was not the first sport which I was involved in but it is one that I have
always kept doing through the years, including two interstate moves and one move
overseas for eighteen months.”
“I hope that my book will help people that have never got around to learning how to
swim or are coming back to it as a relatively safe exercise later in life.”
“I have explained how average people like me can benefit from swimming and given
some basic steps to help with learning the important techniques with minimum
effort.”
“I hope that my book will help many people get more enjoyment and better results
from the effort and time which they put into their swimming.”
“I want it to help them as so many of the swimmers I have swam and socialized with
through the years have helped me.”
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Introduction
Good technique is the basis of enjoyable and safe swimming.
If you have just started to swim or have not swam for some time, read and practice
the methods I have written in this book.
None of the time you put into making the basic procedures second nature is ever
wasted.
But, learning the basics thoroughly is not only important for your enjoyment and
progress with your swimming; it could save you from injury or worse at some time in
the future.
Before You Start
Whether you are currently fairly fit or someone that has not done any sort of exercise
consistently for an extended period, please consult your doctor before starting to
swim or do any other form of exercise on a regular basis.
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How Swimming Benefits You
Swimming is recognized as a low cost, highly enjoyable activity which can benefit
almost anyone.
It is a low-risk form of exercise which has advantages for people with limited mobility
or other physical problems.
Many people that are trying to lose weight are advised to exercise by walking or even
running. But, their weight, the risk of damage to their bones and other potential
physical damage often rules out those options.
Many of these people find that they are able to exercise more in a pool where the
water can support some of their weight.
My understanding of the current thinking about swimming and losing weight is that
swimming is not definitely a way to lose weight. But, swimming makes it easier for
people with weight problems to exercise more regularly and to a higher level than
they might be able to otherwise. This can help them to lose weight.
But, if someone just swims rather than including some periods of more intense
activity in their sessions, there is not likely to be a noticeable improvement in the
amount or rate of weight loss which they achieve.
I have read that the humid atmosphere around pools as well as the swimming itself
can be beneficial to some people with certain types of asthma.
Like all medical information, it won’t apply equally to everyone and you should always
consult your doctor or specialist before undertaking any form of exercise.
Another important reason that everyone should learn to swim is that this skill could
help to save your life or help you to save someone else in a dangerous situation in
water.
It is particularly good for people that have not been using any form of regular
exercise or who are unable to tackle more strenuous forms of exercise because of
their current state of health.
You can; of course, progress to more strenuous forms of swimming but this book is
focused mainly on helping readers that are starting to use swimming for exercise
rather than for serious competition.
However, I recommend that you join a local swim club or look for a branch of the
international Masters Clubs in your area.
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The Masters Clubs welcome all swimmers over the age of twenty, whether they swim
for fun or exercise, and they also organize competitive swimming for people with all
levels of swimming ability.
Water can be very helpful to people that are recovering
from some form of physical injury because it can help to
support the body during their activities in the water. That
includes athletes as well as people like me.
The pressure on the heart during mild exercise in water is
likely to be less than when similar levels of exercise are
done on dry land.
For all its benefits, I don’t suggest that swimming should
be your only form of regular exercise. Swimming should
be just one type of exercise which you do.
Use other types of exercise as well to ensure that all parts
of your body get some benefit.
There are a few sports which involve swimming and they can be used to add variety
to your exercise program.
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Getting Started
Like any other activity, the way that we think about what we are doing has a great
effect on how well we perform.
I recommend that you always have someone with you when you swim. That is