Just Keep Swimming: A Guide

for Beginners and Swimmers

Justin Patrick
Copyright © 2019 by Justin Patrick

All rights reserved. No part of this publication may be reproduced,

distributed, or transmitted in any form or by any means, including
photocopying, recording, or other electronic or mechanical methods,
without the prior written permission of the publisher, except in the
case of brief quotations embodied in critical reviews and certain other
noncommercial uses permitted by copyright law.
Disclaimers
Limit of liability or disclaimer of warranty. While the publisher and
author have used their best efforts in preparing this book, they make
no representations or warranties regarding the accuracy or
completeness of the contents of this book. The publisher and author
specifically disclaim any implied warranties of swimming or fitness for
a particular purpose, and make no guarantees whatsoever that you
will achieve any particular result. Any case studies that are presented
herein do not necessarily represent what you should expect to
achieve, since swimming success depends on a variety of factors.
We believe all case studies and results presented herein are true and
accurate, but we have not audited the results. The advice and
strategies contained in the book may not even be suitable for your
situation, and you should consult your own advisors as appropriate.
The publisher and author shall not be held liable for any any
damages, including but not limited to special, incidental,
consequential, or other damages. The fact that an organization or
website is referred to in this work as a citation and/or a potential
source of information does not mean that the publisher or author
endorses the information the organization or website may provide or
the recommendations it may make. Further, readers should be aware
that internet websites listed in this work may have changed or
disappeared after this work was written.
Affiliate Disclosure
Some of the links in this book are affiliate links, which means that if
you choose to make a purchase, I will earn a commission. This
commission comes at no additional cost to you. Please understand
that I have experience with many of these products, and I
recommend them because they are helpful and useful, not because of
the small commissions I make if you decide to buy something. Please
do not spend any money on these products unless you feel you need
them or that they will help you achieve your goals.
Dedicated to all swimmers and future swimmers from around the
world, including you.
 Table Of Contents
Introduction
Chapter 1: Why You Should Swim
Chapter 2: My Journey into Hell
Chapter 3: Start with Breathing
Chapter 4: Overcoming the Fear of Deep Water
Chapter 5: Swimming Hacked
Chapter 6: Swim Gear (What You Need and Don’t Need)
Chapter 7: Skin, Hair and Gear Care
Chapter 8: Where and When to Swim
Chapter 9: Public vs. Private Swimming Lessons
Conclusion: The Next Steps
 Introduction

If you haven’t seen the movie Finding Nemo then you probably
haven’t heard of Dory. Dory is a cartoon fish who suffers from short-
term memory loss. She’s forgetful and flawed yet cute and lovable.
She goes with the flow whether good or bad things happen in her life.
She is renown for her famous mantra:

Just keep swimming

Just keep swimming
Just keep swimming

Swimming is a long and hard journey. Like the sea, you are bound to
face a lot of ups and downs, pain and frustration, fear and failure.
Like most people you can either give up or you can adopt Dory’s
mindset: just keep swimming, just keep swimming, just keep
swimming. This book contains a lifetime of swimming knowledge and
experience that I am happy to share with you. Over 30 years of
swimming compressed into nine chapters that will kickstart you in the
right direction. If you’re new to swimming or wish to improve your
skills, then this book is for you.

The only way to learn is to jump in with both feet and take action.
Start by joining our Facebook group and be part of our family of
swimmers from all over the world. Make sure to post questions,
participate in discussions and attend our live Q&A sessions all within
the group. If you need proper swim gear and don’t know what to buy,
check out my list of recommended items here. Subscribe to my
YouTube channel to get the latest swimming videos and join our
newsletter for the latest news and updates. Remember that you are
not alone on this journey. If you ever find yourself in doubt, remember
the words of Dory:

just keep swimming

just keep swimming
just keep swimming

Thanks again for downloading this book. I hope you enjoy it!

Justin
7dayswim.co
 Chapter 1: Why You Should
Swim
If you are on the fence of whether or not you should swim, here are a
few reasons that I came up with off the top of my head…

Swimming is a Survival Skill

Here are some key facts taken from the World Health Organization:

Drowning is the 3rd leading cause of unintentional injury

death worldwide, accounting for 7% of all injury-related
deaths.
There are an estimated 360,000 annual drowning deaths
worldwide.
Children, males and individuals with increased access to
water are most at risk of drowning.

Can’t swim? You have no excuse because water is unavoidable. It’s

everywhere! The Earth is made up of 80% water. Everyday we come
in contact with water whether we like it or not. Oceans, lakes, rivers,
and pools are inescapable. If you intentionally or accidentally end up
in the water you need to swim or you will drown! Army, police, flight
attendants, cabin and emergency crew members can all swim
because they know drowning is an occupational hazard; it is a reality.
Besides making a fire, swimming is the most important survival skill to
learn in my opinion. If an emergency situation were to happen, if you
or your loved ones were trapped in deep water, will you be another
victim or will you be prepared? Skip learning how to ride a bike.
Learning how to swim is priority number one.

Swimming > Gym Workouts

Gyms suck! I’ve worked out and trained in all kinds of gyms since I
was a teenager. As a lifelong swim coach and personal trainer I can
tell you wholeheartedly that swimming is way better. Why? Because
swimming is a full body workout, gyms are not. Swimming requires
every muscle in the body used in both resistance and aerobic
exercise whereas, a gym workout only focuses on one thing at a
time.

For example, if you train chest, you can’t do cardio. If you do cardio,
you can’t train chest. Most regular gym goers separate their
workouts e.g. Monday = chest day, Tuesday = back day, Wednesday
= leg day, etc. Once you enter the water you train everything all at
once! Just by doing front crawl you can train your arms, legs, core
and cardio all at the same time. From my perspective, the only dry
land activity that even comes close to swimming is cross country
skiing. Good luck trying that out. If you want a complete workout
minus all those people you can’t stand at your gym, go for swimming.

Anyone Can Swim

Anyone can swim, seriously. Babies, kids, teens, adults, disabled,
seniors, dogs… you name it, we all have the power to swim. Water is
inclusive, dry land exercises are exclusive. Not everyone can pickup a
60lb dumbbell off the ground and lift it over their heads, however
anyone can swim from A to B in the water given the proper training.
Whether it be Crossfit, bodybuilding, powerlifting, calisthenics or even
yoga… all of these dry land exercises require a certain physical
prerequisite, not to mention a potential for bodily harm or injury. With
swimming you can bypass all of these. In fact, you can swim in order
to reduce and recover from injuries.

A lot of athletes use swimming as part of their rehabilitation program.

I can’t tell you how many students I’ve had come to me for swimming
lessons after being injured from a sports or dry land activity.
Furthermore, swimming decreases the risk of heat stress. The more
laps we do, the more our bodies heat up. Pools are intentionally cold
in order to counter this effect whereas a hot and sweaty aerobics or
yoga studio cannot. Also, did you know that swimmers sweat in the
pool? Based on an Australian study, it was found that on average
swimmers lost about 125ml of sweat for every kilometer swam. In
contrast, the use of warm water i.e. jacuzzis can stimulate blood
circulation and alleviate muscle soreness. It’s ironic that most sauna
and Jacuzzi occupants I see are gym goers.

Having knee pain or runner’s knee is all too common side effect

Swimming is Safer than Running

Not only does the water provide resistance and aerobic exercise but
it also acts as a lubricant for your body. Running back and forth
across dirt or concrete is a long-term recipe for disaster. We could
immediately slip, trip, fall, crash, sprain an ankle or pull a muscle at
any time. Runner’s knee is another painful consequence of
overexposure. Swimming eliminates all of these risks because there
is no impact or shock involved.

I’ve had many former runners asking for my help transitioning into
swimming because of their deteriorated joints. If you enjoy slamming
your feet onto hard pavement, then go right ahead. A lifetime of
running will wear the body out in no time whereas a lifetime of
swimming is like an insurance plan. Your joints will thank you over
time.
Swimming Can Help to You Lose Weight
Wanna lose weight? Try swimming! There is no doubt that obesity is
rampant in today’s society:

Worldwide obesity has nearly tripled since 1975.

In 2016, more than 1.9 billion adults, 18 years and older, were
overweight. Of these over 650 million were obese.
39% of adults aged 18 years and over were overweight in 2016,
and 13% were obese.

The main culprits are a lack of physical activity, too much internet or
smartphone use and very poor eating patterns. We all know that
maintaining a balanced healthy diet is vital to losing weight but burning
calories can be just as important. Unless you regularly enjoy boxing or
martial arts, no other activity burns more calories than swimming.
Swimmers are renown for having slim bodies and insanely large
appetites after a swim. A good workout session in the pool will build
up your appetite in no time. Combined with a solid diet plan and you
have the ultimate recipe for losing weight.
 Olympic swimmer Ning Zetao

Swimming Gives You That Toned Look

If you want that infamous toned look (especially all you ladies) then
swimming is for you. Swimming is the ultimate toner and triumphs
over any boring elliptical or cardio machine at the gym. If you’re a guy
that regularly lifts heavy, give the weights a break. Girls don’t like that
bodybuilder gorilla look, they all want that toned v-shaped swimmer
look in a man.

Since swimming involves us using our entire bodies to move across

the water, we in effect tone every muscle group. Abs, arms,
shoulders and legs are all equally exhausted. You will achieve that
well defined Brad Pitt in Fight Club look if you choose to swim. Both
male and female swimmers do have very nice bodies. Guys, just
make sure you add weight training (not bodybuilding) into the mix in
order to balance things out and girls, make sure you avoid doing too
much front crawl or butterfly unless you really want broad shoulders.
Swimming Can Save Your Life
Most of the United States’ population cannot swim. A 2014 survey
taken by the American Red Cross revealed that more than half of
Americans cannot swim. If you can’t swim, then you can’t save
anyone (including yourself) from drowning. Don’t put your life (or your
friends and family member’s lives) into someone else’s hands. There
may come a time when the only person in a group who can swim is
you. Don’t let fate decide what happens next. Take responsibility and
plan ahead. Invest in learning how to swim and learn first aid now so
that when the time comes, you are ready to face the challenge head
on.

If you need more convincing then watch this video about a man who
recently saved a woman from drowning.
 10,000 year old cave paintings of people swimming were first discovered in Egypt.

Fun Fact: Swimming dates back to 2500BCE and can be seen in

ancient Egyptian drawings. Elsewhere, in ancient Rome and Greece,
swimming was a vital part to martial arts training. Little boys learned
how to swim at the same time they were learning how to walk. Fast
forward to many years later, the first swimming organization was
formed in London in 1837 and by that time, they already had six
indoor swimming pools built with diving boards.

Now that you have a few good reasons to swim, let me share with
you my humble beginnings and how I got started.
 Chapter 2: My Journey into Hell

Me swimming at Kitsilano beach in Vancouver, Canada

Hi, I’m Justin, nice to meet you! You’re probably wondering who I am
and why I’m making this book. Well, to start off, here’s my swimming
profile:

Started swimming at the age of 7

Active swimmer for over 30 years
Former lifeguard, swim & aqua-aerobics instructor
Over 15 years of teaching experience
Babies, kids, teens, adults, seniors... I’ve taught em all
Favorite stroke: breast stroke

I LOVE swimming. It is a language that I am very fluent in. Being in

the water is second nature for me; it makes me feel alive, weightless,
carefree. I can literally swim for hours and leave my dry land
problems behind. My goal in life is not just to teach others how to
swim, but to enjoy being in the water. If you can’t swim or want to
swim better, then you’ve come to the right place.
 This is what I looked like when I first started

To be honest, I was never good at swimming. In fact, I am confident

to say that I was the worst swimmer in the world growing up! As a
child I was always scared of the water and struggled a lot. For years,
my mother would enroll my sister and I in swimming lessons at our
local community center pool. I remember the first few lessons I had
because my instructor was cruel. She would dunk my head
underneath the water and hold it down there without remorse. For
me, being in the water every time meant life or death. Every breath
would soon be my last. I was too young to drown. This is how my
journey started.

As I got older it got worse. I repeated so many swim levels and as a

result, I was always the oldest kid in my swimming class. Sometimes
I would just quit for months at a time and focus on other sports such
as basketball, wrestling and hockey. But in the back of my mind the
problem was still there: if I can’t swim then I might drown one day.

When I became a teenager I started to take swimming more

seriously. I envied my friends that knew how to swim and play in the
deep end. Every time we went to the pool together I would be stuck
in the shallow end veering out towards them. It was then that I
decided to become a lifeguard. Lifeguarding school was no picnic
either. My instructors would always point out my weaknesses in my
front crawl, breast stroke and so on. As a result, I had to always stay
after class and work harder (almost to the point of death) in order to
keep up with my peers. My form sucked, my stamina sucked and at
the same time I started lifting weights which made me heavy and
slow. All of my classmates were fat or skinny which made it easy for
them to swim fast. In my mind I felt that I was just not cut out for
swimming and wanted to quit several times.

My naive view of lifeguards back then

In order to become a lifeguard, I had to pass all of the tests and

physical requirements which included a 500m continuous swim in
under 20 minutes. Thanks to a lot of hard work and consistent training
I did pass and became a lifeguard. Years later I eventually became a
swim coach that I am still to this today however, every step along the
way was one hardship after another.

If you can’t swim or have a fear of drowning, then I feel your pain. I
have been where you are now and I know exactly how you feel.
Swimming is so rewarding but comes with such a steep learning
curve. I didn’t have a good coach throughout my journey or a book
like the one you are reading now. It’s never too late to learn and I’m
glad that you’ve chosen to start now. I’m gonna teach you how to
really swim, what mistakes to avoid and give you a realistic game
plan towards mastering this language. At the end of the day,
swimming really is a language. It looks strange and complicated from
the outside, but as you read further, it will start to all make sense.
Are you ready now? Let’s jump in!
 Chapter 3: Start with Breathing

It all starts with breathing. If swimming is a house, then its foundation

is built on breathing. If we had fish gills, then we could skip this
chapter entirely. Nonetheless, in swimming, breathing is the most
important skill you will have to master first; not your arms, not your
legs, nothing else but breathing. Every swimming lesson starts with
blowing bubbles. Why? Because blowing good bubbles focuses on
good breathing. I know it may sound silly or childish as an adult but if
we don’t blow proper bubbles then we don’t have good breathing. No
bubbles = no swimming. Out of all the swimmers that I’ve taught over
the years, breathing properly was their main difficulty. For example,
an experienced runner can run for miles on end but struggle within a
few seconds of swimming because they don’t concentrate on their
breathing. It’s not stamina they lack, it’s technique.

In order to breathe properly while swimming we need three things:

Breathe Deeply
Breathe Efficiently
Breathe Consistently

Breathe Deeply
Take a deep breath and feel the air fill up in your tummy. When we
breathe deeply, we are more likely to relax, float and swim better. I
want you to imagine yourself jogging intensely for an hour. Pay
attention to your breathing as you do this. How much oxygen would
your system need in order to keep this up? The answer is a lot. Our
body needs large amounts of oxygen in order for us to move in the
water and most beginners deprive themselves of this. So how do we
breathe deeply? For that we will need to use our diaphragm:

The diaphragm is a powerful muscle necessary for swimming. Opera

singers know full well that in order for them to have power in their
singing they need to control their airflow which means utilizing their
diaphragms. In order to locate our diaphragm, first we need to sit up
straight. Correct your posture and broaden your shoulders. Make
sure that you don’t slouch. Place one hand on your upper chest and
the other just below your rib cage. This will allow you to feel your
diaphragm move as you breathe. Breathe in slowly through your nose
so that your stomach moves out against your hand. The hand on your
chest should remain as still as possible.

Feel your stomach go up and down as you inhale and slowly exhale.
Do it rhythmically in a calm and relaxing manner as if you are
meditating. As you breathe in, only your belly should expand. If your
chest and shoulders puff up, then you’re doing it wrong. To gain a
better understanding of correct diaphragm breathing refer to this
video. Practice this several times, it should feel as if you just ate a big
meal. Breathing deeply using the diaphragm is the first step towards
gaining confidence in the water. Once this is mastered then we must
learn how to breathe efficiently.

Trying to exhale using both mouth and nose wastes too much air
Breathe Efficiently. As you inhale and exhale large amounts of oxygen
we need a balanced airflow:

100% inhale, 100% exhale,

100% inhale, 100% exhale,
100% inhale, 100% exhale…

Advanced swimmers are aware of having equal proportions and are

able to swim for hours as long as they can keep this up. The key to
doing this is being firm and relaxed. Most beginners unfortunately are
tense and nervous and breathe like this:

100% inhale, 80% exhale,

110% inhale, 60% exhale,
90% inhale, 30% exhale…

As you can see, the proportions are all messed up, the swimmer is
too anxious and unaware of this formula thus, their body cannot keep
up. Oxygen is slowly being depleted meanwhile, CO2 is building up in
their system at the same time. Being able to swim continuously
requires a consistent and efficient breathing pattern where we must
continuously monitor and control our circulation. Without efficiency, we
will never be able to swim continuously.

Should I breathe out using the mouth or nose?

We breathe in through our mouths but how do we breathe out?

Advanced swimmers exhale through their nostrils. If you are a
beginner, then I recommend exhaling through the mouth first.
Advanced swimmers have mastered their breathing technique,
beginners haven’t. You need to master breathing out through the
mouth first before you even try using your nostrils, or else you risk
snorting water up your sinuses which can be very painful. Think of
your mouth as one large pipe and your nostrils as two small straws.
First master your pipe:

100% inhale into the pipe

100% exhale out of the pipe

Then when you are ready, try incorporating your two small straws:

100% inhale into the pipe

100% exhale out of the straws

It will be difficult at first but once you are comfortable and able to
control your airflow, nostril breathing will be a piece of cake.
 Every beginner starts with blowing bubbles

Breathe Consistently
Finally, we need to learn how to breathe consistently by using
progressions aka blowing bubbles into the water. Practice this at a
shallow end of a pool placing both hands onto the ledge with knees
bent in a squatting supportive stance. Take a deep breath using your
diaphragm and exhale into the water with only your mouth submerged
(your nose should be out of the water). Exhale slowly, relaxed and
with a steady stream of air hitting the water. The volume of bubbles
should be consistent from beginning to end. To understand this better
practice this palm exercise: place the palm of you hand in front of
your mouth and blow air into it. Pay attention to the volume of air
hitting your palm. The stream should be nice and consistent
throughout.

When you’re 100% out of air, slowly raise your mouth out of the
water with your chin still submerged and 100% inhale again. Repeat
this process ten times without stopping (10 reps = 1 set). Your goal is
to blow bubbles for at least 5-10 seconds each time. Do this exercise
five more times (5 sets of 10 reps). Do this exercise at the beginning
and end of every swim session for the method to sink in. It will take
some time for your body to get the hang of it.
If you’re having a hard time performing this exercise keep practicing
until you are comfortable to move onto the next progression:

Stage 2: Repeat the same exercise but insert your nose into the
water (your eyes should be out of the water)
Stage 3: Repeat the same exercise as stage 2 but insert your
eyes into the water (using goggles)
Stage 4: Repeat the same exercise as stage 3 but insert your
entire head and body fully submerged in the water

3 Don’ts
1. Don’t hold your breath
2. Don’t vomit the air out
3. Don’t jerk your head out of the water

Never hold your breath while swimming. Like any exercise, all this
does is build up CO2 and wreak havoc to your system. Never spew
or vomit the air out as you exhale. Make sure the last bits of air are
exhaled in a controlled manner. To remember this, refer back to the
palm exercise. Finally, never jerk your head out of the water for a
breath. I know it’s tempting but for continuous swimming the head
must be submerged at all times with the mouth only exposed. To
understand this better watch this video.
Remember that you have to accomplish each of these breathing
exercises as calm and relaxed as possible. Sometimes I hum or
chant to myself as I exhale, kinda like how Buddhist monks meditate
or pray. Your jaw should be relaxed and your mouth should always be
open in the shape of a large circle in order to receive enough air.

Master your breathing and you will master your swimming. Be patient
and practice these exercises again and again until it all sinks in.
Breathing has to be automatic once we start to incorporate our arms
and legs into the equation so don’t get discouraged if it takes weeks
or months to learn.
Chapter 4: Overcoming the Fear
of Deep Water

If you have a fear of deep water you are not alone. Many of my
students (especially adults) avoided the water for years due to past
trauma or near drowning experiences. If you want to swim you’re
gonna have to enter the deep end eventually and that means facing
your fears. Swimming in deep water is like skydiving. Repetition
builds reassurance however, no matter how many times you do it, the
fear of drowning will always be present. Unlike shallow water, you
are not in control when your feet don’t touch the ground. Fortunately,
there are three remedies that can help you conquer the deep end:

1. Wear a floatation belt

2. Use the pool ladder and ledge
3. Practice floating on your back
 A floatation belt is your best friend when it comes to deep water

Wear a Floatation Belt

If you’re thinking of entering the deep end for the first time you’re
probably thinking of putting on a lifejacket to help you float. The
problem with lifejackets though is they are too bulky and cumbersome
to move around in. Lifejackets are great for keeping you warm and
afloat in emergency situations, but for swimming it’s better to use a
floatation belt. A floatation belt keeps you afloat in deep water like a
lifejacket except it wraps around your waist instead. They are often
worn by seniors or participants of aqua aerobics classes because it
allows them to stand upright in deep water. Surprisingly, they’re also
very good for swimming because you can move your arms and legs
freely without restraint. The extra buoyancy it gives allows beginners
to practice strokes or treading without their feet or body dragging too
low in the water.

I always equip my beginner students with floatation belts when it

comes to deep water training. When you’re wearing one it will feel
like you’re floating in space and will take some time getting used to. A
few weeks of swimming with a floatation belt on encourages
beginners to swim further out into the deep end with confidence. I
recommend that you buy your own floatation belt and make sure you
get the proper sizing. Avoid getting cheap belts. The thicker and
heavier the belt, the better it will hold you up along the water’s
surface.

Use the Pool Ladder and Ledge

Now that you have your floatation belt on, let’s discuss the proper
way of entering the deep end of a pool. Forget diving or jumping in for
now. These are both dangerous and risky moves to perform
especially in a crowded pool. Instead, slip into the deep end of a pool
using the pool ladder. We use the pool ladder for two reasons. First,
it allows us to safely control our descent into the water using the
steps and bars. Second, we can instantly grab onto the ledge once
we’ve entered the water.

Next to the pool ladder, the ledge is our next best friend. Grab onto it
using your hands and feet like Spiderman. Start crawling or shuffling
side to side using both hands and feet to get a feel for it. Should you
ever need assistance, know that the ledge is always there to grab
onto. As a beginner, you should always practice swimming next to a
ledge. Never swim in the middle of the pool because you have nothing
solid to grab onto. Your goal now is to swim from one end of the pool
to the other: deep end to shallow end or vice versa with a floatation
belt on and a pool ladder and ledge nearby.
Practice Floating on Your Back
Eventually, there will come a time when the training wheels have to
come off and for you to swim on your own. The first time swimming in
the deep end without a floatation belt, pool ladder or ledge can be
quite terrifying. First off, if you get into any sort of trouble I
recommend grabbing onto a lane rope. They’re flimsy and not as
solid as a ledge but they are the closest thing to grab onto should you
find yourself in the middle of a pool.

If there are no lane ropes at hand then you have two options: swim or
float. If I was in the middle of a deep pool without any lane ropes I
would swim to the nearest ledge. If it was an emergency situation
(for example my leg started cramping up) then I would shout for help
or do my best again to swim to the closest ledge. Conserving energy
is your first priority when in an emergency so avoid treading or
swimming great distances if you can by grabbing onto something
nearby.
But what if I was in the middle of the ocean and with no energy to
swim? In this case I would just float on my back. Back floats are a
great technique to master because it allows us to catch our breath,
conserve energy and let the water do all the work for us. All we have
to do is allow our bodies to float. Never tread water when you’re
tired. Treading is used only when necessary for example to scan our
surroundings in an emergency. Always refer to floats if possible.

If you suck at floating like a starfish, then the answer may surprise
you: we all have different buoyancy. Not all of us can float perfectly.
My back floats suck. Why? It’s because I have a lot of muscle, and
one thing to know about muscle versus fat is that fat floats, muscle
sinks. So stop comparing yourself to someone else’s back floats. A
giant log floats differently compared to an empty plastic bottle. Yes a
fat guy can float more easily compared to a muscular guy, but if
we’re relaxed and breathing deeply, that’s all that really matters to
achieving floats.

Pro Tip: Skip learning front floats aka starfishes. They aren’t
necessary or really useful compared to back floats and is only taught
to kids for playtime purposes.
 Chapter 5: Swimming Hacked

Learning to swim is like learning to be a doctor. It can take several

years to learn everything. For me, it took over seven years of crappy
public lessons, trial & error and self studying to finally be able to put it
altogether. Throughout my long journey I realized that a lot of the stuff
we were taught as students weren’t really necessary. Instead of
spending years trying to get a PHD, it’s better to hack the system and
get a diploma. Learn the important things first (and the other stuff
later) so we can save time and get us moving in the water asap. So
far in this book we’ve covered breathing and deep water, and now it’s
time to cover strokes.

Strokes allow us to swim from point A to point B proficiently. A stroke

requires optimal movement and energy proportional to distance
gained in the water. Doggy paddling could be a stroke however it
doesn’t check these boxes. Performing it requires too much energy
and not enough distance gained. There are four main strokes every
swimmer learns in this order:

1. Front Crawl
2. Back Crawl
3. Breaststroke
4. Butterfly
In order to hack the system, we can eliminate two of these strokes
from our list. Which ones should we set aside? First, we will need to
take a closer look and examine each of them one by one.

Front Crawl
Front crawl aka freestyle stroke is the bread and butter of swimming.
Every swimmer first learns this stroke and its visual display is
synonymous with swimming and competition. It’s a very fast and
powerful stroke that requires a lot of stamina and coordination for it
to work. Front crawl is the best stroke for gaining great distances in
the water as it involves intense pulling of the arms (similar to doing
pull-ups at the gym) with flutter kicks for assistance.

If you want to get nice arms, broad shoulders and a large rounded
back then this stroke is for you. For these reasons alone, men favor
this stroke more in my opinion. Whether you choose to sprint swim or
go long distances, front crawl can be used for both. On dry land, I
would compare front crawl to running. To view one of my front crawl
tutorials on YouTube click here.

Fun Fact: The front crawl, then called the trudgen, was introduced in
1873 by John Arthur Trudgen, copying it from Native Americans.
Swimming was part of the first modern Olympic games in 1896 in
Athens. In 1902 the trudgen was improved by Richard Cavill, using
the flutter kick and later renamed as front crawl.
Back Crawl
Back crawl aka back stroke is usually the next stroke a swimmer
learns. It is the reverse opposite of a front crawl as the entire body is
placed on its back. This stroke requires powerful back kicking and leg
muscles as back crawl arms aren’t as effective in pulling when
compared to front crawl. If you want to tone or build up your legs
then this stroke is for you which is why women prefer and perform
this stroke better than men in my opinion. Another benefit is that
breathing or blowing bubbles underwater is not required. On dry land,
I would compare back crawl to jogging backwards. To view one of
my back crawl tutorials on YouTube click here.

Fun Fact: Women weren’t allowed to compete in Olympics until

1912. Swimming became an Olympic sport in 1908, but women were
not allowed to participate until 1912. Australian swimmer, Fanny
Durack, became the first woman to win a gold medal in the 100-yard
freestyle in the same year.
Breaststroke
After front and back crawl is learned, we usually move onto
breaststroke. The differences between front and back crawl versus
breaststroke is like night and day. If front crawl and back crawl was
pop music, breaststroke would be jazz. Crawl movements are very
simple and straight forward to execute whereas breaststroke
movements (both whip kick and pull) require more finesse and
arrhythmic timing. Apart from its difficult learning curve, there are a lot
of benefits to performing breaststroke.

First, it does not require large amounts of energy to perform which is

why most seniors prefer it over other strokes. Front and back crawl
rely heavily on the force created by pulling or kicking. Breaststroke on
the other hand is largely based on momentum and gliding. Second it
is very graceful and slow stroke allowing the swimmer to take his or
her time to move from one end of the pool to the other. It can be
used more aggressively in competitive swimming but is better suited
for leisure in my opinion. If you are recovering from an injury or want
to swim great distances for hours at a time then this stroke is for you
as it is not too harsh or demanding on the body.
Finally, it is a survival stroke. Breaststroke allows you to see where
you’re going by looking forwards when coming up for a breath. As
you perform front crawl you’re looking side to side and with back
crawl you’re looking up to the sky but with breaststroke, being able to
see what’s in front of you makes this the best stroke for scanning,
rescue situations and emergencies. On dry land, I would compare
breaststroke to walking. To view one of my breaststroke tutorials on
YouTube click here.

Fun Fact: The oldest stroke is the breaststroke which dates all the
way back to the Stone Ages, but it wasn’t until 1904 when it was
swam competitively at the Olympics.

Butterfly
Butterfly is the final stroke every swimmer learns (or ignores)
because it is the most difficult and grueling to master. It requires a lot
of energy, a lot of stamina and a lot of patience in order to perform it
right. Most lifeguards and swim instructors cannot do butterfly well
and often categorize this as a competitive swimmers stroke. I
recommend a mixture of weight training and proper dieting in order to
perform this stroke continuously as it will take the wind out of you
very easily. On dry land, I would compare butterfly to sprinting. To
view one of my butterfly tutorials on YouTube click here.
 Swimming Hacked
So back to the original question: which two strokes should we learn
first and which two can we set aside for now? The answer is:

1. Front Crawl
2. Back Crawl
3. Breaststroke
4. Butterfly

Why Front Crawl and Breaststroke

In my honest opinion, front crawl and breaststroke are the two
strokes we should focus on first. Both of them are great for building
endurance and they compliment each other. When swimming long
distances front crawl is like running, breast stroke is like walking. You
could also say that front crawl is fast and hard and breaststroke is
soft and slow. Having both strokes in your arsenal work well for both
men and women; front crawl is more arm based which is geared
more towards men, breaststroke is more leg based which is geared
more towards women. I usually mix the two strokes together like how
a runner would mix jogging and walking.

Finally, they are both used for survival swimming. If I’m in an

emergency situation I’m doing either front crawl or breast stroke. And
if I was in the water without any goggles or swim gear on then I
would swim head up front crawl or head up breaststroke. I
recommend learning front crawl first with the goal of completing a
minimum of one or two laps. Then start learning breaststroke and try
mixing it in with your front crawl which should be your main stroke for
the next month or so. Sticking to this game plan training 3-5 times a
week, one hour per session, and you should expect to see results
within 2-3 months.

The Problem with Back Crawl and Butterfly

Back crawl is a great stroke to learn however, it can be as useful as
driving in reverse on a highway. Back crawl is a blind stroke. When
you’re swimming on your back you cannot see where you’re going
and when you cannot monitor your surroundings you’re eventually
going to crash. As a student back crawler, I’ve crashed into walls,
ladders, lane ropes, other swimmers, you name it. Of course pool
flags and ceilings are there to guide you while on your back, but what
about outdoor pools and oceans that don’t come equipped with
these? Back crawl is great for developing your legs and avoiding
bubbles but it’s not a practical stroke; it’s not a stroke used in
emergency or survival situations nor does it develop your breathing.
It’s best to learn this stroke after you have mastered front crawl and
breaststroke in my opinion.
Butterfly is like sprinting in water which is great for your stamina but
is very difficult to learn. It is also very hard to find a local instructor
competent enough to teach you how to perform this stroke correctly
unless you join a competitive swim club. Like back crawl, it is neither
practical nor a survival stroke and is best to learn after mastering
both front crawl and breaststroke.

Beyond Learning Strokes

Aside from learning strokes, three more things come to mind:

1. Treading Water
2. Flip Turns
3. Diving

Treading Water
Treading water is a must when you’re in deep or open waters and
with a floatation belt equipped, you can practice this move safely.
Effective treading of water means you’re able to keep afloat in an
upright position, which could save your life if you’re ever stuck in
water out of your depth. There are a number of ways to tread water;
it’s simply a matter of finding the method that works best for you.
Treading can be very exhausting to perform though and I only
recommend doing this for up to five minutes at a time. As you train in
deep water practice moving your legs in circular motions similar to the
whip kick learned in breast stroke. This is called egg beater. Your
arms should be waving side to side along the surface of the water.
This is called sculling. To view one of my treading water tutorials on
YouTube click here.

Flip Turns
Flip turns are great for continuous laps but if your goal is to complete
just one lap in the beginning then you can put this move on hold. It is a
very advanced move that requires a lot skill, stamina and a bit of
gymnastics involved. To view one of my flip turn tutorials on YouTube
click here.
Diving
Diving looks cool but not necessary in the beginning. In fact, as a
lifeguard I recommend slipping into the water using a pool ladder
instead because diving (whether it be from a diving board or ledge) is
absolutely dangerous and an unnecessary risk. Diving is another blind
move because the head must be tucked into the body in order to
perform this move properly. If you can’t see where you’re diving, then
you’re eventually gonna get hurt. Also, when diving head first into the
water at very high speeds, belly flops, goggles and swim caps flying
off or breaking are common aftermaths.

The worst case scenarios are people diving into other swimmers or
crashing into concrete. Ask any lifeguard what their nightmare
situation would be and it is someone diving into shallow water and
severing their spinal cord. If you’re a beginner, learn proper diving
later on and just slip into the water safely for all our sakes. To view
one of my diving tutorials on YouTube click here.
 Chapter 6: Swim Gear (What
You Need and Don’t Need)

Before you enter the water and start practicing you need the right
gear. Bringing a knife to a gun fight is just poor planning; which gun to
bring is another dilemma in of itself. If you walk into any swim shop
for the first time, you’ll find a vast assortment of confusing items.
Shopping for swimming gear can be a stressful experience especially
if you don’t know what to buy and what you really need. Like most
consumers, you may end up spending way too much money on items
that keep breaking or waste you may never use. Thankfully, by the
end of this chapter, you’ll know exactly what to buy and what crap to
avoid.

In order to swim, we need these four essential items:

1. Goggles
2. Swimsuit
3. Swim Cap
4. Kickboard

Goggles are the first and only absolute must buy item on our list. If
you’re not wearing goggles, you’re not really swimming, nor will you
be taken seriously at the pool. Aside from goggles, we technically
could swim without the remaining items if we really wanted to:

No swimsuit? = skinny dipping (yay!)

No swim cap? = shave your head (uh okay!)
No kickboard? = no assistance (yeh I don’t like drowning so ill
just buy one thanks)

If you’re serious about swimming though, just suck it up and invest

wisely in these four items which we will discuss in detail.

Goggles
Goggles are the first (and most important) item on our list. They help
us to see where we’re going and to protect our eyes from chlorinated
or unfiltered water. Goggles are like the windshield to our car. Sure,
you could drive without one but why risk it? Whether it be driving or
swimming, if you can’t clearly see where you’re going, then you’re
already doomed to fail. And please for the love of god, DO NOT buy
cheap goggles! Cheap goggles (anything less than $10) are like
windshields made out of saran wrap; they leak, break and wear out
very easily; you end up paying more for them in the long run. Over the
years I’ve tried so many kinds of goggles and it’s usually the cheap
ones that are the biggest culprits:
 If your goggles leak all the time, they’re not good for you.
If your goggles fog up all the time, they’re not good for you.
If your goggles hurt or don’t fit your face, they’re not good for
you.
If your goggles don’t meet any of these criteria, then you’re
gonna have to chuck em and find a better pair.

Fun Fact: Did you know that the first swimming goggles were made
from tortoise shells? The first recorded version of swimming goggles
was during the 14th century in Persia. It wasn’t until the 1930s when
rubber goggles were created.

Snorkel Masks
Aside from buying cheap goggles, stay away from snorkel masks! I’m
going to mention two types of masks in particular.

This is a common snorkel mask worn by scuba divers. I’ve had

several beginner students ask about these for practice and I do not
recommend them for three reasons:
They cut off nose circulation (vital part when it comes to exhaling
out into the water when swimming)
The lenses are made of glass and could shatter upon impact
(most indoor pools ban the use of these as a result)
 They’re used for snorkeling, not swimming!

There’s also this cool looking snorkel mask which has gained
popularity in recent times which I also don’t recommend for
swimming:

Aside from being unsuitable for swimming, these are DANGEROUS

and there have been known cases of people suffocating while
wearing these masks.

Snorkel masks built for swimmers

Of course there are snorkel masks built specifically for swimming but
I do not recommend them either. Every swimmer I’ve met that has
used one of these pipes has choked on massive amounts of water by
accident. If you want to take your swimming to a competitive level
then yes invest in one later down the road however, you have been
warned. Instead of buying into these flashy gimmicks, I recommend
that you focus on getting a solid pair of goggles. Finding the perfect
pair of goggles is a lot like finding the right pair of shoes. When I
shop for a pair there are only two things I pay attention to: the fit and
the lenses.

The Fit
How goggles feel on my face is priority number one. This will require
a lot of trial and error and sometimes, personal preference. I
recommend walking into a store first and trying on several different
pairs before buying. Pay attention to the suction of the goggles onto
your eye sockets. Do they fit and stay snuggly around your eyes or
do they pop off instantly? You’ll notice some sockets are more
narrow while others are more wide, again which style you choose is
up to you.

When trying on a pair push the goggles into your eye sockets like a
plunger using the base of your palms. Adjust the straps accordingly
so that it wraps perfectly around your ears and around the back of
your head. You should feel a suction that make the goggles stay
attached to your eyes like the way you slip into your favorite pair of
shoes. It shouldn’t be too tight or too loose… but a nice comfy fit.
Goggles must be comfortable and adjusted to your liking. Considering
the amount of hours we spend wearing them in the water make sure
you follow these steps before purchasing a pair.
The Lenses
As you can see from this chart, there are several lens colors to
choose from but I only use three:

Clear Lenses
Mirrored Lenses
Amber Lenses

Think of goggle lenses like wearing a pair of glasses. The types of

lenses I wear depends on the situation. If I want to see clearly then I
wear clear lenses, if it’s a bright sunny day then I wear polarized
(mirrored) lenses and if it’s night time, then I wear amber lenses.
 Family friendly clear goggles

Clear Lenses
If you’re a beginner, I recommend starting with clear lenses. They
give you a neutral view of the water and can be used in both bright
and dark situations. For teaching, I usually wear clear goggles so my
students can see my eyes as I instruct them and appear more
friendly. The clear eye contact reassures them and I don’t need to
constantly take them off my eyes when I’m not swimming like I do
with my other lenses.
The only problem with clear lenses is that everyone can see your
eyes which is kind of awkward particularly if you’re swimming laps
with strangers. I wear this pair of clear goggles.
 Mirrored goggles are synonymous with Olympic swimmers

Mirrored Lenses
If you swim at the beach or at an outdoor pool during a sunny day,
then I recommend getting polarized (aka mirrored) goggles. Mirrored
goggles are popular because they look like sunglasses and are good
for very bright conditions. Compared to clear goggles, they also
conceal your eyes from onlookers and make you look very cool! Pros
use this feature to mask their eyes from their competitors and yes, to
add some awesomeness in their stature.

The downside however, is that they aren’t great for low light or
evening sessions. I can’t see anything if I wear these on a cloudy day
or at night even in a brightly lit indoor pool so make sure to carry an
extra pair of clear or amber goggles instead. If it’s summertime or if
I’m at the beach on a hot sunny day, I always wear the mirrored
goggles. If I want lenses that are a bit wider and have more room
then I wear these.
 Amber lenses, great for night vision

Amber Lenses
If you swim in the evening or in an indoor pool then I recommend
getting night goggles aka amber goggles. Out of all three lenses I
personally prefer wearing amber goggles because they conceal my
eyes AND help me see the water better both day and night (the best
of both worlds). If you share a lane with other swimmers or venture
out at night, these features found only in amber lenses are very
important in preventing accidents from happening. If you wear night
glasses while driving at night then you know what I’m talking about.

The only downside to amber is it makes the water orangey orange

which can get pretty annoying overtime so try to switch between
these and clear or mirrored goggles if you can in order to spice things
up. My favorite amber goggles are these custom made ones made
by an American company called The Magic5. You can get your
custom pair of Magic5 goggles here.
Foggy Goggles Syndrome
But Justin, how do I prevent my goggles from fogging up?

I get this question all the time and I have two answers:

If your goggles constantly fog up then get a new pair.

If your goggles fog up occasionally then apply a little bit of baby
shampoo onto the inner lens.

If you swim for long periods of time, your body will eventually heat up.
That heat will build up inside your goggles much like a foggy car
windshield on a cold winters day. Goggles that fog up (or leak water)
constantly are just not worth the hassle. It’s better to save your sanity
and find a better pair. If they fog up once in awhile then it’s normal. I
apply some baby shampoo in order to rinse out previous chlorine
water buildup and within a few seconds they appear shiny and new.
Tear free baby shampoo is recommended because it’s safe on the
eyes and for use in pool water.

Swimsuits
 Jammers: the preferred swimsuit for male swimmers

Second on our essentials list are swimsuits. If you’re a guy get some
jammers. Jammers are worn by competitive swimmers and are the
best of both worlds. They’re not baggy like board shorts or drag like
swim trunks and they’re not too revealing like speedos. If I’m
swimming laps, you’ll see me wearing jammers every time. They fit
like compression pants and help you swim faster. Board shorts are
for surfers and trunks are for a lazy day at the beach. I’ve tried
swimming with both of these in the past but they create too much
drag in the water and never feel as good as jammers. Speedos are
good for kids but as an adult I find them too embarrassing to wear.
You’re basically wearing underwear to the pool and as an adult it
makes me look like a male stripper. If you wear a suit to the office,
wear some jammers to the pool. I recommend getting these.
If you’re a girl get a one-piece swimsuit. Anything other than this will
make you look like an amateur. Save the bikinis and sexy swimwear
for the beach, instagram session or your next vacation. They are not
appropriate for swimming and will tear easily. Like jammers, one-
piece swimsuits are flexible, built strong and stay on your body so
you can focus on your swimming. They are worn by competitive
swimmers, lifeguards and swim instructors so ladies, invest in a good
suit. I recommend these.

Swim Caps
Third on our list are swim caps. If you have really short hair (or no
hair at all) then you can skip this section. For everyone else, swim
caps are important for reducing drag and keeping hair neatly tucked
away. I think of swim caps like the front end nose of a bullet train. I’ve
tried swimming without one before and the difference is huge. You will
swim faster with a cap on if you have medium to long hair and they
are mandatory in some pools and waterparks for hygienic purposes.
Swim caps come in several materials but I will only recommend two:
latex and silicone.
Latex Caps
Latex swim caps are like dishwashing gloves. They’re light, cheap
and great for cutting through the water. They are made from the
same material as dishwashing gloves and unfortunately tear easily if
not handled properly. As an avid swimmer I go through several latex
caps (about one every two months) but they do work and feel good
on me. If you’re a guy, I recommend starting with latex. It’s better for
short hair as girls with long hair complain that it can be very itchy and
tight for them. I wear this swim cap.

Silicone Caps
If you’re allergic to latex or have long hair, silicone swim caps are a
great alternative. Compared to latex, silicone swim caps are thicker,
more durable and flexible for different head shapes especially
swimmers with long hair. As a result, girls usually prefer silicone caps
because they last longer however, they are more expensive, they slip
off your head more easily and overheat your head more due to its
thickness. I wear this one. I bring both latex and silicone caps to the
pool. If the day is hot, I wear latex in order to keep my head cooler
and silicone in order to stay warmer.

Caps to Avoid
Avoid all other materials at all costs, specifically lycra and bathing
caps. Spandex aka lycra caps are porous and do not really keep the
water out. Although they are perfect for keeping your hair untangled,
swimmers usually make this their first layer and then wear a latex or
silicone swim cap on top for insurance. They are also prone to
stretching badly overtime like old underwear so its best to avoid
buying these. Bathing caps actually do a good job of keeping your
hair tidy and tucked away but they aren’t meant for serious lap
swimming. If you plan on swimming like a turtle then these will be fine
however, for everyone else, skip this one too.
One More Thing
Caps are not meant to keep your hair dry. Ladies I know you want to
avoid damaging your locks however no cap will keep your hair 100%
dry. In fact, it is better to do the opposite: rinse your hair and cap
thoroughly with cold water before putting it on. The cold water will
allow your head and cap to breathe and fit better onto your head.
Swimming laps will make your head heat up fast and a tight cap on
dry hair will only make things worse.

Never skip leg day, use a kickboard

Kickboards
Kickboards are the final piece to our puzzle. If you’re planning on
swimming at your local pool you can borrow their kickboards
however, for solo practice especially at a private pool or beach, you
will eventually need your own board. Kickboards are like training
wheels when it comes to swimming. They keep you afloat and help to
isolate the arms or legs when learning or practicing a stroke. When
shopping for a board pay attention to the weight. The bigger and
heavier the board the better because it will hold you up towards the
surface more.
Most swimmers include a kickboard routine in every session. Holding
a kickboard out in front using your arms helps to isolate the legs so
that you can focus on developing your technique and stamina at the
same time. Doing laps of front kicking with a kickboard is a great
form of cardio and exhausting to perform as a beginner. Likewise,
holding a kickboard between the legs helps to focus exclusively on
the arms. Aside from strokes, kickboards act as a floatation device
especially when practicing treading or performing floats. To view one
of my kickboard tutorials on YouTube click here.

Always wear a floatation belt for deep water training safely

Things You Might Need

Here’s a list of things you might need to bring to the pool and some
brief comments for each:

Microfiber Towel – I bring this instead of large bathroom towels

because they are compact, easier to manage and dry faster.
Water Bottle – People often forget that swimming is an intense
workout and requires staying hydrated between sets. Don’t bring
a glass bottle to the pool (it will shatter) and go for a stainless
steel bottle.
Flip Flops – The change room and pool deck can be filthy and
oftentimes slippery. Protect your feet by wearing these when out
of the water.
Swim Bag – Don’t put your wet stuff in a normal backpack as
they will not dry properly and collect mildew or other nasty stuff.
Invest in a proper swim bag.
TriSwim Shampoo & Conditioner Set – this is a custom formula
geared towards washing out chlorine water used by lifeguards
and professional swimmers on a daily basis especially women. If
you don’t like the smell of chlorine on your skin and hair, get this
set.
Floatation Belt – As mentioned in Chapter 4, if you’re new (or
scared) of deep water then wear this instead of a traditional
lifejacket. Seniors usually wear this when venturing out into the
deep end of a pool and allow your arms and legs to move freely.
Waterproof Mp3 Player – To be honest, swimming continuous
laps can get pretty boring that’s why listening to music with a
waterproof mp3 player is a great option.
Fitness Tracker Watch – To accurately monitor your progress
wearing a pedometer or waterproof fitness tracker watch is
highly recommended.
Lap Counter - Counting laps in your head is annoying so get this
waterproof counter instead
Gillette Razor - Shaving is common among swimmers, as it helps
to “feel the water” better so they can make adjustments
Electric Trimmer – if you can’t stand shaving then just give your
body hair a quick trim
GoPro – If you want to seriously document and review your
swimming then you’re gonna need a waterproof action camera. I
film my swimming videos using a GoPro attached to a selfie stick
for underwater filming.
Things You Don’t Need
Finally let’s discuss all the things you don’t really need in my opinion.

Wetsuit – Unless you’re planning on doing ocean/open water

swimming you don’t really need this. Professional suits are very
expensive ($500 and up) and only advanced swimmers or scuba
divers consider getting these. Some swim instructors wear these
in order to keep warm and float better in pools.
Fins/Flippers – Great for training your legs especially for proper
kicking technique however they do most of the work for you
when swimming. Instead focus on your own kicking using a
kickboard.
Pull Buoy/Marshmallows – You wedge these between your thighs
in order to isolate the arms but you can do the same thing with a
kickboard as mentioned earlier
Lifejacket – Not necessary unless you plan on going boating or
jet skiing. Instead use a floatation belt if you’re gonna practice in
deep water.
Nose & Earplugs – These things obstruct your nose and ears
and aren’t very useful if you plan on swimming laps or breathing
properly. They easily fall out, break down, get lost and are a bad
habit when beginners depend on them.
Hand Paddles – These are like flippers for your arms and do
most of the work for you, again not necessary unless you really
need to develop your arm pulls.
Mermaid Tail – This is the dumbest thing I’ve seen girls wear
mostly for Instagram/attention. If you wear this, no swimmer will
take you seriously.
 Chapter 7: Skin, Hair and Gear
Care

Damaged hair due to chlorine is a real drawback for many women

Swimming is a rewarding experience until you realize one major

drawback: chlorinated water and the dangers of long term exposure.
Chlorine kills bacteria and allows for safe public swimming however, it
comes with a price. It can also be bad for your health. I’ve known
people who avoid going in the water as a result of bad skin rashes or
dried frizzled hair.

Chlorine can also cause health issues such as allergies or asthma in

kids. Exposure to chlorine in pools has also been linked to bladder
and rectal cancer and increased risk for coronary heart disease.
Since chlorine is absorbed directly into the skin, it can be just as bad
as accidentally drinking it whether we like it or not. That’s why it’s
super important to take proper care of yourself with a few simple tips
and recommended items found in this chapter.

Take a Thorough Shower Before and After

Swimming
This is often overlooked by many people and it drives me nuts!
Before and after every swim session I make sure to take a thorough
shower because I want to rid my body of as much dirt and chlorine as
possible. Most people however, jump straight into the water without a
proper shower which affects us all. Not only is this disrespectful but it
also contaminates the water with these offenders:

Dead skin cells

Boogers
Earwax
Body lotion
Sunscreen
Hair wax or gel
Hairspray
Perfume or Cologne
Make up
Deodorant
Toe jam
Loose hair
Pubic hair
Feces
Urine
Sweat and other nasty stuff

All of this gross stuff pollutes the pool and increases the amount of
chlorine needed to sanitize the water. Also, do not swim when you
are sick. Spreading a virus in the water is one of the worst things you
can do so take some time off from the pool and rest please! Higher
chlorine levels equal more danger to us all. If you want a good
indicator of high chlorine levels pay attention to that infamous pool
smell. Pools with low chlorine levels shouldn’t smell at all because
chlorine is odorless. That smell is present only when chlorine
chemically interacts with contaminants it’s fighting to disinfect. A kid
that poops in the water equals a bag of chlorine in order to counter it.
Please take a thorough shower before entering and leaving the pool
and make sure to notify a lifeguard or pool manager if there are
swimmers in violation of this rule. Showering allows your body to
naturally rid itself of chlorine, dirt and other foul stuff plus it’s a
common courtesy. Don’t bring a soap bar to the pool because it never
dries out properly, instead get a liquid bodywash recommended
below.

Recommended Product: Triswim Bodywash

Green hair from swimming is more common than you think

Avoid Getting Green Hair

Blonde haired swimmers often suffer from getting green hair aka
swimmer hair. This happens because of a chemical process called
copper oxidation causing the hair to have a greenish tint. It might
sound cool to have streaks of green color in your hair but it’s neither
healthy nor attractive. If your hair has already been affected, there
are a few home remedies that may get your color back to normal.
Canned tomato paste is one remedy guaranteed to cause a chemical
reaction and erase the green away. You can also prevent future
instances from happening by applying coconut oil, castor oil, or olive
oil to your hair before swimming. And if you’re looking for an easy
commercial solution I recommend the product below.

Recommended Product: Malibu C

Avoid Itchy, Flaky Skin

Do you feel your skin becoming a bit flaky after a good swim? You’re
probably feeling itchy too. This is a result of residual chemicals stuck
onto your skin. Aside from taking a thorough shower and using a
good bodywash apply these tactics as well:

Pat Yourself Dry

Drying or scrubbing one’s self with a towel will over exfoliate sensitive
skin. The solution is not to rub the towel all over your body and hair
but instead, pat yourself dry. You should also do this with your hair.
Instead of scrubbing it, wrap the towel around the hair, and let the
water soak in. I always leave the pool with wet damp hair because
blow-drying will only lead to more hair damage. As for skin, I
minimally pat using a small towel and air dry it out as well. It will take
some time getting used to, but your hair and skin will thank you for it
in the long run.

Recommended Product: Microfiber Towel

Apply Lots of Good Lotion

This is one of the most overlooked practices after a swim. Go the
extra mile to re-hydrate and moisturize your skin by using a good
lotion that has one the following ingredients: cacao butter, aloe vera,
or shea butter. Also, keep in mind: it’s okay to use a facial moisturizer
on your body, but do not use body lotion on your face. The pH level
on your face is different from the rest of your body, and body lotion
can be a bit drying and irritating to the face.

Recommended Product: Triswim Lotion

Avoid Redness & Sunburn

Outdoor swimmers constantly suffer from redness and blisters.
Sunburns are a result of constant overexposure to UV radiation which
is what you want to avoid at all costs. Chlorine as well as ocean salt
water can contribute to sunburns, thankfully the solution is quite
simple. Apply sunscreen before swimming and reapply sunscreen
every half hour during a session. I know it sounds like a drag to have
to go out of the pool every 30 minutes especially during a good set,
but consider this. Sunscreen wears off after 40 minutes on average,
so not bothering to reapply is pretty much asking for a bad sunburn or
worse. The sunscreen product should be waterproof, sweat free, oil
free, and have all-day skin care protection. On top of that, it must
have both UVA and UVB protection. Sounds a like a lot to remember,
but a small price to pay for avoiding skin cancer!

Recommended Product: Aveeno Sunscreen

Always Stay Hydrated

Treat your pool like the gym. Always bring a water bottle to your
workouts. We are in constant contact with the water as we blow our
bubbles. Drinking water helps us to stay hydrated and flush out any
chemicals or toxins consumed while swimming. Without proper
hydration we risk getting cramps, stomach aches, headaches or
other nasty after effects. Avid swimmers always carry a water bottle
to every swim session so they can drink plenty of water in between
sets and so should you.

Recommended Product: Stainless Steel Water Bottle

 What’s in your swim bag?

Rinse and Dry Out Your Swim Gear

Your body is not the only thing chlorine clings onto. Many of us forget
that our swim gear can also be prone to long term chlorine exposure
if we don’t maintain them properly. I’ve had jammers, caps and
goggles damaged or wear out fast because I accidently left them in
my bag overnight soaked in chlorine juice. After every session,
remember to rinse out all of your gear especially your goggles,
swimsuit and swim cap using a little bit of bodywash and warm water.
Never use scolding hot water and never put your stuff in the washing
machine or dryer as it will stretch and tear your gear apart. Instead
hang your gear to dry in a cool area and make sure that your cap and
goggles have plenty of air to breathe and dry evenly on all sides by
hanging them on individual hooks.

Recommended Product: Triswim Bodywash

 Chapter 8: Where and When to
Swim

So where is the best place to swim? Basically, there are four options:

1. The Beach
2. Outdoor Pools
3. Public Pools
4. Private Pools

Beautiful yet dangerous to swim

The Beach
Beaches in my opinion are the worst places to practice as a beginner.
If you were a student pilot, would you want to start flying with an
aircraft simulator or a real plane? In this scenario, pools are the
simulator and beaches are the plane. The same applies for lakes,
rivers and open waters. You have no control over your environment
and have to deal with variables such as freezing water, crazy tides,
jellyfish, sharks, boats, floating debris, pollutants, human feces, and
many more.

Salt water will increase your buoyancy and help you float better, but it
also damages your swim gear faster than pool water and is more
harmful if you accidently ingest it. You are also prone to getting swept
in the current which can be very scary if you cannot handle yourself.
In murky salt water you cannot see where you’re going (unless you
perform head up front crawl) and you will most likely be swimming
alone and far away from any sort of help or assistance (i.e.
lifeguards). With all of these risks mentioned I’d say first practice in a
pool and then take your skills to the beach only when you’re
absolutely ready. If it’s summertime or if I’m on vacation I would only
consider swimming at a beach just to practice open water swimming.

Pro Tip: Before you venture out into the waters make sure you check
the weather and water quality first. To get a daily forecast of your
local beaches please visit this site.

Kitsilano Pool in Vancouver, North America’s longest saltwater pool at 137m

Outdoor Pools
Compared to the beach, outdoor pools are a much better alternative.
They are much safer to swim in, the temperature is controlled, and
there are no waves or jellyfish to contend with. They also come in
filtered salt or chlorinated water which is cool if you like one platform
over the other. Personally I prefer saltwater pools because they’re
less harmful to the skin.

There are however, several downsides to outdoor pools. First, most

of them such as Kitsilano Pool here in Vancouver are seasonal
(summertime only), sometimes you will have to deal with cold wind or
rain. Many of them are occupied by competitive swim clubs or cliques
that are exclusive to Universities or associations, plus there are lots
of bugs. Every outdoor pool I’ve swam in has had its fair share of
mosquitos, dragonflies and other dead insects or debris floating along
the water’s surface for some strange reason. Waterparks and
outdoor hotel pools are even worse considering the foot traffic i.e.
number of tourists and families that play and pee in the water all day
long so they’re not my personal favorite as you can see. If I’m staying
at a hotel with an outdoor pool, this would be my go to place to
practice.

Canada Games Pool in Kamloops, BC

Public Pools
Indoor pools aka public or community center pools are great when
starting out. You can meet a lot of regulars and lifeguards who will
help you on your swimming journey. Compared to outdoor pools you
don’t have to worry about wind, rain or bugs; they come equipped
with saunas, Jacuzzis and kiddie pools and they’re open to the public
all year round. They do however, come with a lot of challenges.

For starters, you must abide by their rules. Public pools are a
business first and that means them making as much money as
possible by cramming as many types of people (and programs) into
their pool throughout the day. This includes:

Senior citizen swims

Family swims
Swimming lessons for kids, babies and adults
Aqua aerobics classes
Competitive swim clubs
Competitive diving clubs
Scuba diving clubs
 Lifeguard/swim instructor classes
Lap swimming

As you can see, you’re not the only one competing for pool time. With
so many events happening in just one pool it’s almost impossible to
get a decent workout in. Lap swimming times vary but most times are
dedicated for early morning or late evening times so check with your
local pool’s schedule.

To me, a community center pool is like a shopping mall. In a mall you

see all kinds of different stores and people packed together under
one roof. The problem here is that it’s too crowded and annoying
dealing with so many people you can’t stand. You’re competing with
lazy seniors, crazy kids, crying babies, annoying families, pretentious
swim clubs, noisy aerobic classes, ignorant or unhygienic patrons…
and all you want is a decent swim!

In addition, lots of people equals lots and lots of chlorine. Public pools
are notorious for having too much chlorine in their water in order to
handle this many people. Overtime, all of these factors will eventually
get on your nerves so I’m going to recommend that you only swim in
these places during quiet times. Avoid rush hour or peak times if you
can or prepare to embrace Hell.

Pro Tip: If you don’t know which public pool to swim at, here are two
options: do a google search of local swim clubs and find out where
they swim (swim clubs train intensively on a weekly schedule and
need a good facility i.e. public pool in order to do so) or please visit
this site.
 The best place to swim!

Private Pools
Private pools aka condo pools are my personal favorite and number
one on this list. Beaches are too dangerous, outdoor pools are
seasonal, and community center pools are too crowded. Private
pools have none of these problems. Since there are no lifeguards,
diving boards or slides at hand, most condo pools are smaller in
length (a standard size pool is 25m whereas Olympic size is 50m) yet
built solely for the lap swimmer. They’re not too deep and not too
shallow either which means little kids and deep end swimmers usually
go elsewhere. If you’re an adult swimmer, condo pools are the
perfect size for you with a shallow end about waist high in water and
a deep end about neck high which makes it safe to lap swim for
beginners.

Some condos have 24-hour pool access and the foot traffic
compared to public pools is minimal. I oftentimes have a quiet, clean
pool all to myself which is fantastic! Less people equals less chlorine
too. Most condo pools don’t need to add a ton of chlorine which is a
sigh of relief. If you live in a condo with a pool take advantage of it.
Save money, time and stress travelling to these other places and just
go to your condo pool like I do. If you don’t have access to one find
someone who does: friends, family, whoever. There’s at least one
person in your network that has access to a condo pool and all you
have to do is ask! If you can’t find anyone then rent an Airbnb condo
with a pool. This is what I usually do when I’m travelling.

Never swim during peak times!

When to Swim
Now that we know where to swim let’s discuss when to practice.
Going to the pool is like going to the gym. If you want to train
seriously then go 3-5 times a week during the weekdays only
(weekends off). If you go during busy times prepare to get stressed
out. The best time to swim is when it’s not crowded. If you’re an early
bird, swim in the morning. If you’re a night owl, swim in the evening. If
you’re going to an outdoor or community center pool, ask the staff
members or lifeguards there when the quiet times are and get a copy
of their pool schedule.

Usually, lap swimmers are often seen in the early morning or late
evenings and rarely in between. Experienced swimmers know that the
pool water is the freshest in the morning because the water has been
filtered all night long. That’s why competitive swimmers get up at 5am
in order to take advantage of this. If you are a morning person, then I
recommend going at this time as it can be a great start to your day.

Evening swimmers are the usual working crowd and enjoy swimming
after a long hard day. This is usually the period when public swimming
lessons end and the parents and kids pack up and go home; an
optimal time for a casual swim. The water isn’t the freshest but
sometimes I get a whole lane to myself which is rare. If you plan on
swimming either first thing in the morning or late in the evening
prepare for some competition. Every pool’s traffic or peak time varies
so you’re gonna have to find a time that’s optimal for your situation.
Me, I prefer swimming at my condo pool during lunch hour before
eating because there’s little to no competition but to each his own.

Yes they’re all doing it!

Don’t Swim on the Weekends

Whatever you do, do not practice on weekend afternoons in any pool
whatsoever! Weekend time is family time and every pool (no matter
where you go) is jam packed with all sorts of troublemakers and non
swimmers especially in the afternoon. Avoid these times at all costs.
Finally, do not swim on a full or empty stomach. A full stomach will
give you cramps whereas an empty stomach will not give you enough
energy to finish a session. Think of the pool like a gym, you need a
little bit of energy in order to workout which is why I recommend
bananas, Gatorade or fruit juice before swimming.
 A bird’s eye view of pool etiquette

Lane Etiquette
Once you’ve chosen a where and when to practice it’s time to finally
enter the water. Before you choose a lane to swim in let’s briefly
discuss lane etiquette. When lap swimming starts, every pool is
divided into lanes: slow, medium, fast, etc. Here are some unspoken
rules that will make your swimming less complicated:

If there’s no one in the water, you can swim in any lane you want
If there’s three lanes and three or less swimmers, swim in your
own lane
If there’s three lanes and more than three swimmers, then you
must find your appropriate lane (slow, medium, fast, etc.)
If two or more swimmers share one lane, swim in a circle going
counter clockwise and stay on the right side of the lane
If there’s two or more swimmers in a lane, give as much space
and distance as possible (in a 25m pool, 2 swimmers should
ideally swim 25m apart)
Do not touch or tailgate other swimmers, instead find your
appropriate lane. Competitive swimmers are renown for touching
other swimmer’s feet in order to pass aka tapping but this is not
a swim club
Do not sprint in a slow lane and don’t go slow in a fast lane if
you’re sharing with other swimmers, again find your appropriate
lane
If someone is sprint swimming in a slow lane or swimming slow
in a fast lane notify the nearest lifeguard
Do not stand idle in a lane, if you need a break, exit the pool and
chill in the hot tub
If there are four or more swimmers per lane, do not swim! Wait
for other swimmers to exit the pool, be patient and just chill in the
hot tub
If you get confused or don’t remember any of these lane
etiquette rules at any time, consult the nearest lifeguard
 Chapter 9: Public vs. Private
Swimming Lessons

So you’ve tried swimming on your own but need a little help and
decided to get some swimming lessons. There are two types: public
and private lessons. Both have pros and cons and by the end of this
chapter you will know which one to choose and what to look out for.

Public Lessons
Swimming lessons are cheap, especially when you sign up for public
lessons aka group classes at your local swimming pool. Public
lessons are great for kids because it puts them in a classroom
setting. Having a weekly schedule encourages them to attend
regularly and make friends with their classmates and teacher along
the way. Being in a group is a great way of building teamwork and
learning off each other. Unfortunately, I don’t recommend public
lessons.
As a former lifeguard and swim instructor I taught many students
from kids to adults and know for a fact that public lessons DO NOT
WORK. Here are the reasons why:

Class sizes are too big

Class times are too short
Not enough individual attention
Most instructors are young and inexperienced
The curriculum sucks
Students repeat swim levels over and over again

If I was a parent (or had a friend that really wanted to learn how to
swim) I would not recommend public lessons for these reasons listed
above. Most afterschool classes have 10-15 students on average and
last about 30-40 minutes long. Most instructors simply don’t have
enough time (or patience) to deal with every student’s idiosyncrasies
or problems under these circumstances.
The teachers and curriculum are also pretty awful. Pools hire young
inexperienced staff like McDonald’s employees because good
instructors usually go private or become swim coaches. A public pool
instructor has to follow a long checklist of skills each student must
perform flawlessly. Some of these skills are useful, most are useless.
Usually, students fail and repeat levels over and over again until they
get it right. Students don’t receive quality instruction. Most parents
just want their kids to have fun and have an excuse to hang out with
their friends at the pool in a classroom setting.

Group adult lessons are even worse. Usually kids lessons are taught
from afterschool until dinnertime. Adult lessons occur afterwards and
there are only one or two classes available: class A, class B. In each
class there are about 15-20 adults with various swimming levels.
Again, with such a high student to teacher ratio and sessions limited
to 40 minutes or less there just isn’t enough room for quality
instruction or individual focus.
 a typical swimming report card with a checklist of useless requirements

It is also the pool’s job to have students keep enrolling in lessons in

order to make as much money as possible. As a result, I’ve had
students enroll in lessons for YEARS. Swimming should not take
years to learn and such slow progress seen in my students was one
of the reasons I hated working as an instructor. Clearly, this system
works for pools as a business but not for you as a consumer. If you
need a babysitter for your child or want to make friends at your local
pool, then go for public lessons. Public lessons are cheap but you get
what you pay for. If you want to get really good at swimming, go for
private lessons.
Private Lessons
Private lessons are more expensive but you do get what you pay for:

Individual attention
Customized lessons
Quality over quantity
Experienced coaching
Real progress
Faster results

For a private swim coach expect to pay around $50-$100/hr

depending on their experience. A good coach will get you results and
make sure all your individual problems are corrected. Most lifeguards
or competitive swimmers become swim coaches later on in their
career and carry a vast library of swimming knowledge and teaching
experience with them. To find a good coach, ask around, contact
local swim clubs in your area or search online especially swimming
facebook groups but make sure you test them out with one trial
lesson before signing up long term. Three things I look for in a good
coach are price, personality and competence:

1. Can I afford these lessons?

2. Do I get along with this teacher?
3. Is this teacher getting me results?
Can I afford these lessons?
If their prices are too expensive always try to negotiate or find
someone who offers a better price. Usually coaches give discounts to
students who sign up for several lessons in advance so don’t be
afraid to bargain with them. You can also team up with other students
and try to arrange a group class with your instructor. Just make sure
that you keep the student to teacher ratio low for quality purposes.

Do I get along with this teacher?

Part of having a coach is accepting constant feedback or constructive
criticism, however if you can’t stand them, don’t hire them. If you don’t
feel good at the end of every session, then it’s better to find another
one. A good coach should motivate you and provide good feedback
both at the same time. Your instructor should also physically
demonstrate to you at any given moment what you’re trying to learn.
If a coach never demonstrates, never practices what he or she
preaches or never enters the water, this is a red flag in my book.
Keep in mind, every teacher’s personality or teaching style is different
but there are ones that we connect with better so it’s best to try a
few out and find one you can work with long-term.
Is this teacher getting me results?
Finally, if he or she is not getting you results within a few sessions
then it’s time to move on. A good coach can analyze a person’s
swimming and break down the parts needing correction fast. If your
coach’s instructions don’t click, are too confusing or don’t make sense
then there’s a communication problem at hand and it’s better to stop.
Private lessons are an investment so make sure you hire the right
instructor based on all of the above conditions.

A GoPro can be your greatest teacher

Film Your Swimming

Instead of taking lessons you can always teach yourself how to swim.
Whether you choose lessons or wish to go solo, it is always best to
review your swimming from a third person’s perspective. The
perspective can either come from an instructor, a coach or a camera.
I always recommend my students to film their swimming by using a
smartphone or GoPro. I personally prefer using GoPros because
they are waterproof and less noticeable than smartphones.

The best way to film is by swimming in a lane closest to the ledge.

Have your instructor, coach or someone hold your GoPro and follow
you along as you swim. You will need to film whatever you’re working
on twice: one video recording out of the water, one recording in the
water. To film underwater I recommend attaching a waterproof selfie
stick to your GoPro. Both recordings allow you to see what’s really
happening and what you need to work on. The footage may shock
you at first but reviewing your sessions in video format is the only
way to see what’s happening as you swim.
 Conclusion: The Next Steps

Taking action is the only way to move forwards

We’ve covered a lot in this book, hopefully enough to get you started
on the right path. Remember the importance of breathing, deep water
training, the strokes, essential gear and optimal time & environment
needed to train properly whether it be on your own or with an
instructor. Make it a habit to practice in the water at least 30-60
minutes per session, 3-5 times a week for the next several months.
Also keep in mind that half the battle for an awesome looking body is
rest, proper dieting and nutrition.

Swimming is a journey not a destination. It will take many hours in the

pool in order for you to master this language but remember how
rewarding it will all be when you can proudly say to yourself: I can
swim. Until that day happens, remember the words of Dory:

Just keep swimming

Just keep swimming
Just keep swimming

Start Taking Action

1. Join our swimming Facebook group by clicking here
2. Get all your recommended swim gear by clicking here
3. Sign up for online swimming lessons by clicking here
Thank you for reading this book and I wish you great success in
swimming!

Justin
7dayswim.co