If you find that your muscles are getting really sore, start by swimming 3 times a week and then increase the frequency of your swims once your muscles get used to the routine.

If you are unable to swim 100 metres (330 ft) when you start out, try swimming 25 metres (82 ft) or 50 metres (160 ft) until your fitness increases. These laps are the same as the ones that you complete during your workout; however, they are designed to be swam more slowly.

Use a stopwatch to time your workouts. If you don’t have a stopwatch, use the swim timer on the wall to time your swim. If you can easily swim for 20 minutes swim for 30 minutes instead. Don’t worry if you need to rest between laps at first, this is normal! Over time, you will be able to swim longer distances with fewer breaks.

If you prefer, you can increase the length of your workout by 10% instead. Over time, this will also increase the distance of your swims.

If you aren’t confident at swimming different strokes, try doing a few lengths with just kicking or just using your arms to mix up your routine. Working with an instructor or coach can be very helpful when incorporating new strokes, as they can observe your form and give you tips on how to improve. [8] X Expert Source Alan FangFormer Competitive Swimmer Expert Interview. 10 January 2019.

Triathlon swims are normally 1. 5 kilometres (0. 93 mi) long. If you are training for a triathlon, aim to swim at least 1. 5 kilometres (0. 93 mi) before the event.

Some pools call the novice lane the beginner or the guppy lane.

Swim on the same side of the lane that you would drive on. For example, if you live in America, swim on the right side and if you live in New Zealand, swim on the left side.

If your local community doesn’t have a swimming group, consider starting one with some friends.

Enquire at your local pools about swimming lessons.

If you get sore ears, try wearing swimming ear plugs to keep the water out of your ears.

This swimming plan is designed for a 50 m (160 ft) pool. If you are swimming in a 25 m (82 ft) pool, double the number of laps in this method in order to swim 1,000 m (3,300 ft) pool.

If you need to, take a short break to catch your breath after you’ve completed 5 sets.

For example, swim 1 lap of freestyle, 1 lap of breaststroke, 1 lap of backstroke, and then 1 lap of freestyle.

Congratulations, you’ve swum 1,000 metres (3,300 ft)!