How Can I Start a Lap Swimming Routine?

Congratulations on deciding to start a new lap swimming routine! Swimming is one of the best forms of aerobic exercise you can perform because it engages all the muscles of your body while strengthening your cardiovascular system without placing too much stress on the joints of your lower body.

It’s also a really fun activity and perhaps the only sport that can literally save your life. Follow these tips to start a lasting routine on the right track.

Get the All Clear

Before starting any new exercise routine, it’s best to check with your health care provider to ensure you’re well enough to engage in regular exercise. All types of regular physical activity are great for improving health and wellness, but it’s best to get the all clear from your doctor before you launch into a new routine.

Gear Up

You’ll need a few items to make your swims more comfortable and efficient. These include:

• A well-fitting swimsuit. Look for a suit that’s snug but not too tight. It should feel comfortable, not chafe, and allow full range of motion in your shoulders and hips.
• A swim cap to keep your hair out of your eyes.
• A pair of well-fitting goggles so you can see where you’re going.
• A water bottle so you can stay hydrated.

Additional items such as hand paddles, a kickboard, fins, a pull buoy, and a snorkel can be nice to have to help keep your swims more interesting, but they’re not at all mandatory and you can have some great swims with just your suit and goggles.

Start Out Slowly

If you’re just starting out, it’s super important to ramp up slowly. Many people fall into the trap of getting really excited about starting a new workout routine but then biting off more than they can chew and ending up in a worse state than before getting started. You don’t want to go all in on the first day and risk a shoulder injury and be sidelined before you even get going, so take it easy in the beginning.

Start with a few laps and slowly increase your distance each time you swim as you get stronger. A good rule of thumb is to increase your total distance by not more than 10% per week. You should also start swimming just a couple days a week rather than launching into a daily habit straight away. Rest is important, especially as your body is adjusting to a new routine.

Seek Stroke Feedback

If you want to get the most out of your new swimming routine, it’s best to connect with an expert coach who can watch you swim and give you some pointers for improving your technique. Swimming is highly technique dependent, and using the right technique can also reduce your chances of getting injured.

Many Masters coaches are happy to provide a private session or two to help you get your bearings, and you can drop in at Masters workouts and ask to swim in the slow lane where you can learn from others and perhaps make some swim friends. U.S. Masters Swimming also allows swimmers to try at least two free workouts with participating clubs as part of its Try Masters Swimming program.

Buddy Up

One of the best ways to build a lasting fitness routine is by teaming up with a friend or two. Swimming is always more fun in a group, and by connecting with another swimmer or a small group, you can keep each other accountable and make sure you stick with this new healthy habit.

Make a Commitment to Swim Regularly

As you get deeper into your new swimming routine, it’s a good idea to check in with yourself occasionally and recommit by establishing goals. Having a specific goal to work toward—such as being able to swim 40 laps without stopping or swimming the length of the pool in a specific time—can be powerful motivators that keep you on track with your swimming routine.

In time, you may want to consider swimming in a local Masters meet or trying a local open water race or triathlon. These are great ways to expand your swimming practice and motivate you to get to the pool on a regular basis.