When I’m working with a child who is learning to swim, I often remind her that swimming is hard work. That’s why adults swim for exercise! By using your upper body, lower body, right side, and left side– all while your face is in the water– your body gets a complete workout. Even better, the connections between the body and the brain are strengthened as well.
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Over the years I’ve come to learn that teaching swimming is a lot like building a sandcastle. Each of the individual parts has to be really strong before the whole thing works together. Often, I ask the kids to put the parts together. Then I see that we need to take the whole thing apart and work on the individual parts again. Once the components look strong, we go for the whole stroke again.
It’s really no different than how I swim myself. Each workout I do consists of leg drills, arm drills, and full stroke practice. Want to know how to get started swimming for exercise? Let’s see what you need to take with you to the pool.
Essential Equipment for Swimming
Other than access to a pool, the only items you really need in your swimming kit bag are a good swimsuit (which is very different than a good bathing suit) and goggles.
A good swimsuit should not bunch or tug. Many women prefer one-piece swimsuits for their full coverage. Make sure you read the sizing chart when purchasing a swimsuit. Suits made for swimming (rather than bathing) are meant to fit snugly to prevent creating drag in the water.
If you are long-torsoed or significantly different in size top to bottom, a two-piece athletic suit might be a better choice. For those who like the idea of coverage but prefer a two-piece suit, there are tankini sport suit options.
Because most public pools are chlorinated for sanitation and hygiene, goggles are essential equipment for swimming. Take the time to try a few different styles of goggles, as a good fit is essential for them to work correctly. If you experience goggle fog as you are swimming, a spritz of anti-fog should help.
Got your swimsuit and goggles? Good. Let’s hop in the pool!
Equipment for Swimming Training
To kick your time in the pool up from swimming for fun to a swim workout, you’ll want to have a bit more equipment.
A kick board and a pull buoy will allow you to isolate your legs and your arms to make them stronger.
Let’s start with the legs: a kick board allows you to isolate the swim stroke to the legs only. This helps you to concentrate on the flow and the rhythm of your kick. You can get fancy and practice side kicking or one-legged kicking drills with your kick board, as each of those elements can help the efficiency of your stroke. These drills making you a more streamlined breather or a stronger kicker. You can use the kick board as part of a warm up as well as an active-recovery tool in the middle of a workout.
To focus on developing arm and shoulder strength, use a pull buoy between the thighs. This keeps your legs afloat so you can maintain a long, horizontal swimming position without expending the effort of kicking.
When using the pull buoy, think about the extension and pulling of the arms through the water. Try to generate more power from the upper body in each stroke. The pull buoy also helps prevent shoulder injuries, because this focus on technique forces you to check-in and make sure you are moving your arms in an ergonomic, efficient manner.
Try using the pull buoy at the end of a workout, when your legs are already toasted. It will allow you to get in a few more laps while your heart rate is still elevated.
By using the simple tools of a kick board and a pull buoy, you can isolate different aspects of each swimming stroke. Focus on moving through the water efficiently. Then when you are ready to add the components together, you’ll find you have a more powerful and intentional stroke.
Even more equipment for swimming skill building
Some people like to have hand paddles to make their stroke work even stronger. Hand paddles increase the surface area of your hand so you can pull more water each stroke. If you are prone to shoulder injuries, hand paddles aren’t a good choice for you.
Similarly, flippers (or swim fins) help you move more water with each kick. They not only lengthen the levers of your legs, but the create “wide feet” too. This extra surface area pushes more water with each kick. Swim fins are a great way to build your lower body endurance in the pool.
What equipment for swimming do you like to use?
Have you ever used equipment to help you improve your swim stroke? Have any questions as to how these pieces can be used to work best for you? Leave me a comment to let me know!
This blog post is the third in a series regarding water and fitness. Check out my thoughts regarding water safety and the FAQs of Aqua Yoga. You can also check out this post for some ideas of a beginner-friendly swim workout.
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