Before You Start
All of these exercises work best in a shallow pool where you can stand comfortably — chest depth or shallower. Go at your own pace. There is no set timeline for progressing from one drill to the next. If an exercise feels uncomfortable, stay with the previous one a little longer. Confidence cannot be rushed.
The 8 Exercises
Wall Holds and Gentle Kicks
Hold the pool wall or gutter with both hands and allow your legs to float out behind you. Once you feel stable, begin a gentle flutter kick — small, controlled movements from the hip with relaxed ankles. This gets you horizontal in the water with complete security.
Goal: Feel comfortable lying horizontal in the water with support.
Flutter Kick with a Kickboard
Hold a kickboard out in front with both hands and kick across the width of the pool. Keep your face above water initially. Focus on keeping kicks small and steady — big, splashy kicks are inefficient. Your legs should generate forward motion without excessive effort.
Goal: Move across the pool using leg power alone.
Bubble Blowing
Stand in shallow water, take a breath, and submerge your face to chin or nose level. Breathe out slowly through your nose or mouth — making bubbles. The aim is to get comfortable with your face near or in the water and to practice exhaling underwater, which is fundamental to all swimming breathing.
Goal: Exhale calmly with your face submerged without discomfort.
Front Float
Take a breath, lean forward into the water and let your face submerge gently while your legs rise to the surface. Spread your arms out for balance. Hold the float for two to three seconds, then stand back up. Learning that the water supports you — and that you can stand up easily — is a crucial confidence step.
Goal: Float on your front with your face in the water for a few seconds unaided.
Back Float
Gently lean back into the water with your ears submerged, arms out to the sides, and hips pushed up toward the surface. Many adult beginners find back floating harder than front — the key is to relax your core and trust the water. Ask an instructor or friend to support your lower back until you find your balance point.
Goal: Float on your back for ten seconds without support.
Side Breathing Drill
Standing in shallow water, practice rotating your head to the side as if breathing during front crawl. Submerge your face, exhale through your nose or mouth, then rotate your head so that one ear stays in the water and your mouth clears the surface — inhale, then rotate back. Repeat this rhythm without moving anywhere. This is the core movement for front crawl breathing.
Goal: Feel comfortable with the head rotation and timing needed for front crawl breathing.
3-Stroke / Breathe Cycle
Begin swimming basic front crawl and breathe every three arm strokes. Count "1, 2, 3, breathe" as you swim. The counting gives your brain something to focus on other than anxiety and naturally creates a breathing rhythm. Start with short distances — one width is plenty — and rest at the wall between attempts.
Goal: Swim one width of the pool with a controlled breathing pattern.
Doggy Paddle Progression
Doggy paddle is often dismissed but it's genuinely useful for beginners. It keeps your head above water, lets you feel how arm movement generates propulsion, and builds confidence moving through the water independently. Once comfortable, you can transition to front crawl by gradually lowering your face into the water and refining the arm action into a proper pull.
Goal: Move across the pool independently, then transition toward a proper front crawl arm action.
Tips for Progressing Through the Drills
Practice Regularly
- • Two or three short sessions a week beats one long one
- • 30 minutes of focused practice is plenty for beginners
- • Consistency builds muscle memory faster than intensity
- • Rest between sessions allows the learning to consolidate
Stay Patient
- • Don't skip steps — each drill builds on the last
- • Some exercises may take several sessions to feel right
- • Bad days happen — return to an easier drill and rebuild
- • Progress isn't always linear — that's completely normal
Frequently Asked Questions
How long will it take to learn to swim from scratch as an adult?
Most adults can learn the basics of front crawl within 10 to 20 lessons if they practice regularly between sessions. Building genuine confidence and technique takes longer — typically three to six months of consistent practice. Everyone progresses at a different rate, so compare yourself only to your previous self.
Can I do these exercises without a swimming instructor?
Many of these drills can be practised independently in a supervised public pool. However, working with a qualified swimming instructor — even for just a few lessons — will help you identify technical issues early and progress much faster. An instructor can also spot safety issues that you might miss on your own.
What if I'm nervous or anxious about being in the water?
Start with exercises 1 to 3 and spend as long as you need there before moving on. Many adult beginners find that getting into the water regularly — even just for the early drills — gradually reduces anxiety over time. If anxiety is significant, look for lessons designed specifically for nervous adults where instructors understand how to work at a gentler pace.
Do I need any equipment to start?
For most of these drills, all you need is a swimsuit and goggles. A kickboard (available to borrow at most pools) is useful for exercises 2 and 6. Goggles are strongly recommended — being able to see clearly underwater removes a lot of anxiety and helps you check your position.