Quick Answer
Your first adult swimming lesson will include a brief assessment, getting comfortable in shallow water, learning to float, and basic breathing techniques.
Most first sessions last 30-60 minutes and take place in shallow water (chest-height or less). Instructors focus on building confidence and assessing your current comfort level—no one will force you to do anything you're uncomfortable with.
What Happens Step by Step
Introduction & Assessment (5-10 mins)
Your instructor will ask about your swimming experience, any fears or concerns, fitness level, and goals. This helps them tailor the lesson to you.
Entering the Water (5 mins)
You'll use steps or a ladder to enter the shallow end. The instructor will stay close and help you feel safe. You'll start by simply standing and getting used to the temperature.
Water Confidence Exercises (15-20 mins)
Expect activities like walking through water, submerging your face briefly, blowing bubbles, and learning to float on your front or back while the instructor supports you.
Breathing & Basic Movement (10-15 mins)
You'll practice breathing techniques (exhaling underwater, turning head to breathe) and may try gentle leg kicks or arm movements while holding the pool edge or a float.
Debrief & Next Steps (5 mins)
Your instructor will celebrate your progress, discuss what to practice, and outline the plan for future lessons.
What to Bring
- Swimsuit: One-piece or trunks (avoid loose shorts)
- Towel: Full-size towel for afterwards
- Goggles: Optional but helpful for comfort
- Swim Cap: Required at some pools
- Water Bottle: Stay hydrated
Common Concerns
Will I be forced underwater? No. Good instructors go at your pace. You're always in control.
What if I panic? Tell your instructor immediately. They're trained to help you feel safe and will adjust the lesson accordingly.
Will others watch me? Private lessons are just you and the instructor. Group lessons include other adult beginners in the same situation.
The Bottom Line
First lessons are designed to be gentle and reassuring. You'll stay in shallow water, go at your own pace, and leave feeling more confident than when you arrived.