How to Stop Anxiety as a New Swimmer

Feeling anxious at the prospect of starting a new routine is an entirely normal sensation—everyone experiences the awkwardness of being the new kid on the block at some point in their lives.

This is especially true if you’re trying to start a new workout routine. So called “gymtimidation” can prevent you from establishing a gym-going routine. The challenge is often magnified if you’re looking to join a Masters Swimming group, as “swimtimidation” can make you hesitate if you think the other swimmers are far more advanced than you are.

Being self-conscious of your body or how you look in a swimsuit can be a barrier. A lack of knowledge about the specifics of how a Masters workout runs or how to use a pace clock can be a stumbling block. Simple social anxiety can also be a hindrance for would-be swimmers.

The thing is, every swimmer was new to the group at one time. Masters Swimming, however, is all about being inclusive and bringing new swimmers into the fold. By letting your anxiety stop you from entering the pool, you’re cutting yourself off from an activity that’s outrageously good for your mental and physical health.

Swimtimidation is real, but it’d be a shame to let it hold you back. Here are some tips for managing and eradicating this common and understandable anxiety. (And if you want to go further, check out our Swimming 101 guide.)

1. Do some recon. Visit the pool on a day when you don’t plan to swim. Figure out where to park and where to enter the building or pool area. See what’s involved with the sign-in process at the front desk if there is one and figure out where the locker room is. Get the lay of the land so that when you do go swimming for the first time, the place won’t seem so foreign.
2. Reach out to the coach. In advance of starting with a Masters program, it’s always a good idea to let the coach know you’re interested. Many Masters coaches love talking to prospective swimmers and will gladly chat with you on the phone or meet you at the pool prior to your first workout to explain the program to you.
3. Ask around. If you know anyone who currently swims with the program, that’s a great way to get a candid, water-level view of what to expect from that Masters experience. If you don’t know anyone who currently swims there, ask the coach if they can put you in touch with one or more of their current swimmers and talk to them about why they like the program and how it all works.
4. Take a tour. When joining any new fitness facility, it’s customary for you to get a tour of the place beforehand. Take advantage of this opportunity to not only see what the space is like but ask specific questions of the staff about things that concern you. Are you worried about the pool temperature? The lifeguards can tell you what to expect. Are you worried about the walk from the locker room to the water’s edge? You can time it out and strategize whether you can bring a towel on deck with you if you’re uncomfortable walking around in just your swimsuit.
5. Get the right gear. Before you head out for your first swim, make sure you’ve got the tools you’ll need. Many pools have kickboards and pull buoys available for use, but you should make sure you have a swimsuit that you trust not to slip off and a pair of goggles. Those with long hair will also want to wear a swimming cap. Ask the coach for suggestions on brands and styles if you’re unfamiliar with the options, as they can give you the low-down on what most folks on the team wear or bring to each workout.
6. Ask for a one-on-one session. When you’re starting out at a new gym, you’ll often be offered a free or reduced-fee personal training session during which the trainer will orient you around the gym’s offerings and how to build a good workout. The same can be true of a Masters club—you just have to ask. Let the coach know that you’re anxious about being new to the whole experience and ask for a one-on-one coaching session where you can get to know each other. During that session, the coach will have an opportunity to assess your swimming skills, in order to place you in the appropriate lane when it’s time for a group workout, You’ll also have a chance to see how that coach works with swimmers and determine whether or not it’s a good fit for you.
7. Try a trial. U.S. Masters Swimming offers a special program during the month of July called Try Masters Swimming, so that would-be swimmers can come check out affiliated programs. This is an especially great time to test the waters, so to speak, as you’ll likely be trying out the program alongside other new swimmers who might have the same anxieties and concerns you do.
8. Start out slowly. When you first join a Masters group, you may want to start in the slowest lane, even if you’re capable of going faster, so you can take your time and learn how the group dynamic works.
9. Ask questions. If you’re new to swimming in general, let your lane mates know and ask questions if you don’t understand something. There’s a whole vocabulary to Masters swimming, and there’s no shame in not knowing a term—just ask when something unfamiliar crops up. Interval training isn’t always the most intuitive activity and there can be some math involved with figuring out when to push off the wall and swim. The good news is, it’s not difficult to learn and most swimmers are more than happy to help a new swimmer get oriented around their favorite pastime.
10. Know that everyone has insecurities. Although starting a new workout routine can be daunting, it’s important to recognize that most people aren’t thinking twice about you. Rather, most people are wrapped up in their own insecurities and not even aware that you’re new to the sport. So pluck up your courage and just give it a go. What’s the worst that can happen? You might feel uncomfortable at first, but if you stick with it, you just might find an amazing lifelong activity and a whole bunch of new friends. After all, the biggest dividends in life come when you step out of your comfort zone and try something new.