Swimming techniques for beginners -simple skills to master before strokes

The first time you dip your face under and try to exhale, panic tends to show up before “good form” does. These swimming techniques for beginners start exactly there: getting comfortable in shallow water, blowing bubbles, and learning to reset your body so you feel in control. From that base, you’ll build floating and gliding (starfish and Superman push-offs), then calm breathing that turns swimming from frantic to steady. Once those fundamentals click, picking a first stroke and using buoyancy aids becomes progress instead of struggle.

Before learning the different types of swimming strokes, every beginner first needs to master a few basic swimming techniques.

1. Getting Comfortable in the Water

If the thought of water makes you tense up, don't worry - it's totally normal. The trick? Spend some time just being in the water before you start thinking about strokes or techniques.

• Start Shallow: Hang out in the pool's shallow end, where you can stand comfortably. Let yourself get used to the feel of the water.
• Face Dips: Try dunking your face underwater and blowing bubbles. It's a simple way to practice exhaling without swallowing a gallon of pool water.
• Gear Up: Grab some goggles to keep the chlorine out of your eyes and maybe a swim cap if your hair tends to get in the way. Using goggles will literally open up a new world underwater, give you clear perception and help you feel safe.

Quick tip: Knowing basic pool safety - like recognising depth markers and lifeguard signals - can make you feel more in control. How and where you enter the pool is important too - click here for pool entry information.

Learning how to relax while swimming is key to building confidence, but it can take time. Take your time and be patient. It will come. 

2. Floating and Body Position

Floating might look easy, but it's a game-changer for building confidence. And once you nail it, gliding becomes a breeze.

• For Floating: Lie back, let your body relax, and spread your arms and legs like a starfish. Keep your belly and chest up! Still got that sinking feeling? That's okay! Try it with someone nearby to support you. Floating doesn't always come naturally - here's why.
• For Gliding: 

Think of floating and gliding as your foundation building blocks - they get you comfortable and ready to progress.

Once you are comfortable floating, you begin to understand how good body position makes swimming feel smoother and far less tiring.

An essential skill that comes part-and-parcel of floating and gliding is standing up from a prone (face down) position. Once you master the art of standing from a floating and gliding postion, your swimming confidence will climb to another level. Click here to learn how to stand up mid swim.

3. Learning to Breathe in the Water

Breathing right is what separates a chill swim from a frantic doggy paddle. Let's break it down.

Breathing is the technique that often worries beginners the most, but once you understand the rhythm, it quickly becomes natural. The key is to breathe out slowly while your face is in the water, then lift or turn your head to breathe in. Many beginners try to hold their breath underwater, which quickly leads to tension and tiredness. Instead, practise gently blowing bubbles in the water and lifting your head for a calm breath. When your breathing becomes relaxed and controlled, swimming suddenly feels much easier and more enjoyable.

• Practice in Shallow Water: Take a deep breath, put your face in the water, and slowly exhale. When you run out of air, lift your head and inhale.
• Stay Calm: The more relaxed your breathing, the less tired you'll feel. Trust me - mastering this will make swimming feel way less exhausting.

Learning how to breathe without gasping for air is a must for every beginner learning to swim. Click here for more on swimming breathing techniques.

Learning how to go underwater is one of the most important basics to master when learning how to swim. Learn more about breathing and submerging here.

4. Gliding Through the Water

Gliding is the technique that teaches you how to move through the water smoothly rather than fighting against it. Push gently away from the pool wall with your arms stretched out in front of you and your body long and straight. For a few seconds, simply allow yourself to glide forward through the water. This helps you develop balance and a streamlined body position. When beginners learn to glide well, they quickly realise that swimming is not about working harder - it’s about moving through the water with control and efficiency.

Try: Push off the pool wall with your arms stretched out in front like Superman. Keep your body straight and your face down in the water. Gliding is an essential skill - learn more here.

5. Your First Swimming Stroke

Once you feel comfortable floating, breathing and gliding, you are ready to try your first swimming strokes. Most beginners start with either breaststroke or front crawl. Breaststroke can feel more natural for many learners because the breathing happens easily above the water, while front crawl becomes smoother and faster once the breathing rhythm is mastered. At this stage, the goal is not perfect technique but simply learning how your arms and legs work together to move you forward through the water.

• Freestyle (Front Crawl): Alternate your arms like you're reaching for something far away. Add flutter kicks (small, fast kicks) and turn your head to the side for a quick breath. Need more front crawl details? 
• Breaststroke: Keep your head above the water and use your arms to pull in circles in front of you.Add circular frog-like kicks that whip around, using the soles of your feet to boost you through the water. Does breaststroke sound like the stroke for you? Full details here.

These swimming strokes are a great starting point, especially if you're just learning.

Go here for more on the types of swimming strokes.

Buoyancy aids to Make Learning Easier

Sometimes, a little help goes a long way. Swimming aids are like training wheels for the pool.

• Kickboards: Hold onto one and focus on perfecting your kicks.
• Pull Buoys: Put this between your thighs to work on arm strength without worrying about kicking.
• Fins: Slip them on for extra propulsion, which helps you focus on form without getting too tired.

Using these tools not only boosts your confidence but also helps you learn faster.

Are you an adult want to learn how to swim and you're wondering 'can adults learn to swim?' - you absolutely can! Click here to discover why.

Conquer the Fear Factor

Let's face it - fear can be a huge roadblock. But fear not -you'll get there when you take things one step at a time!

• Small Wins Matter: Celebrate every tiny victory, like putting your head underwater or floating for a few seconds.
• Find a Buddy: Whether it's a swim coach or a friend, having someone there makes the whole experience less daunting.
• Keep It Light: Don't stress over perfection. Progress happens in small, consistent steps.

Remember, even seasoned swimmers were once beginners. Go here to learn more about swimming in the deep end. 

Do you have a fear of water? Conquer your fear of water with this simple trick.

An important water skill that can help to boost confidence and conquer any fears is treading water. Click here for more on how to tread water. 

Common Swimming Mistakes Beginners Make

Let's keep things smooth by steering clear of some all-too-common errors:

• Holding Your Breath: Instead, exhale gently underwater and inhale quickly when you surface.
• Tensing Up: A stiff body is awkward to move. Stay relaxed to float and move more easily.
• Overthinking Arm Movements: Keep them controlled and fluid - no flailing allowed.

For a step-by-step guide to learning how to swim online, click here.

How Long Does It Take to Learn to Swim?

Everyone learns to swim at their own pace, but most beginners begin to feel comfortable in the water after a few sessions of regular practice. With patience and consistent effort, many adults are able to swim short distances within a few weeks. The key is to focus on the basic techniques first - relaxing in the water, floating, breathing and gliding. Once these foundations are in place, learning the swimming strokes becomes much easier.

Your Next Step

Learning to swim is all about taking it one step at a time. Start with the basics, practice regularly, and don't be afraid to ask for help when you need it. Before you know it, you'll be gliding through the water without a care in the world.

All of the swimming tips for beginners that you need are right here, including relaxing, floating, submerging and basic swimming techniques can be found in my massively popular book, The Complete Beginners Guide To Swimming.

Click to download an INSTANT PREVIEW to your computer, tablet or mobile device.

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For some of the most commonly asked swimming questions, click here.

Have you heard about the Teach America To Swim campaign? Click through to discover more. 

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