Swim Safely and Effectively: Tips, Gear, and Workouts for Summer

As the summer heat starts to kick in, many people are looking for ways to stay active while also staying cool. One popular way to do this is by taking a dip in the water and swimming your way to a stronger self. Whether you’re a beginner or a seasoned swimmer, time in the water can help you build lung power, muscular strength, and endurance, all while minimizing the risk of exercise-related injuries.

To make the most out of your water workouts, it’s important to learn the basic swimming strokes and safety rules that come with the sport. Fayette Mong, a swim instructor with a focus on water safety, shares some important safety tips to keep in mind before you dive in.

First and foremost, Mong emphasizes the importance of never swimming alone. “No workout or challenge is worth risking your life for,” she says. Always swim with a buddy and ensure there is a lifeguard on duty. It is also essential to time your meals properly before swimming, as eating within two hours of swimming can lead to discomfort. Additionally, practicing back floating is an essential skill to have, as it is the safest way to rest and regather your strength while in the water.

For those venturing into open water, Mong recommends wearing a Coast Guard-approved life jacket that is rated for your weight. Taking swim lessons is another crucial step in ensuring water safety, as knowing how to swim and float independently can save lives.

Once you have your safety rules in check, it’s time to gear up for your swim sessions. Mong outlines some essential swimming gear, including a snug-fitting swimsuit, goggles, swim cap, and extras like a kickboard and waterproof watch. Wearing bright-colored suits can also make you more visible in the water, which is important in case of an emergency.

To make the most out of your swimming workouts, Mong provides a guide on how to perform the five most common swimming strokes and styles: Back Float, Flutter, Freestyle, Backstroke, and Breaststroke. By mastering these strokes, you can increase your strength endurance and safety levels in the water.

To kickstart your summer body goals, Mong also shares two full-body swimming workouts: an endurance workout with mid-level difficulty and an interval workout with middle to high difficulty. These workouts are designed to help you burn calories and build strength while having fun in the water.

So before you jump into the pool this summer, make sure you have your gear, safety rules, and swimming strokes down pat. With the right guidance and preparation, you can swim your way to a stronger, fitter self and make the most out of your time in the water.