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How to Swim in Five Easy Steps

HOW TO SWIM IN 5 EASY STEPS

 

 

Copyright © 2017 by Swimming Fearless

All Rights Reserved

 

 

Author: Brent Majcher

Organization: www.swimmingfearless.com

 

Dedicated to: My Family

Thank you for helping making me the person that I want to be!

 

[]DISCLAIMER

#
p<>{color:#000;background:#fff;}. Swimming is a hazardous activity for people just starting to learn. Swimming should be practiced in a controlled environment with a lifeguard present and in a pool setting where the bottom of the pool can be easily stood up on when you begin to become fatigued or scared.

#
p<>{color:#000;background:#fff;}. Please consult a doctor if you believe you have any present medical condition that may affect your ability to practice the skills suggested in this book. Conditions may include: Arthritis, asthma, physical or mental illness or other illnesses that may affect your ability to swim correctly.

#
p<>{color:#000;background:#fff;}. Swimming Fearless and it’s resources are not a substitute for professional swim instruction. The choice to rely on this book’s advice alone should be done so at your own risk.

#
p<>{color:#000;background:#fff;}. Do not attempt any of the exercises or techniques found if you do not understand them. Please consult additional advice from Swimming Fearless or other swimming professionals to help you achieve an understanding of the exercises or techniques.

#
p<>{color:#000;background:#fff;}. Water levels higher than shoulder height immediately require the use of a PFD (personal flotation device) or a “Life-Preserver” to prevent incidence of drowning or other life-threatening injuries around the water.

#
p<>{color:#000;background:#fff;}. Consider utilizing the help of a friend or another strong swimmer to watch over you while you practice the skills suggested in this book.

#
p<>{color:#000;background:#fff;}. Swimming Fearless and all of it’s employees are exempt from any injuries or loss of life sustained by you or anyone using the advice provided by Swimming Fearless and it’s employees. You and anyone related using the advice or techniques provided do so at their own risk.

#
p<>{color:#000;background:#fff;}. This book should be utilized for entertainment purposes only. The advice provided in this book is not a substitute for any swimming or safety instruction you may have previously received.

#
p<>{color:#000;}. Reading on or applying any of the advice found in this book confirms your acceptance of this book’s disclaimer.

 

Table of Contents

DISCLAIMER 2

INTRODUCTION: 5

HOW TO SWIM – IN 5 EASY STEPS: 6

STEP 1: ATTITUDE AND STATE: 8

STEP 2: BODY POSITION: 9

STEP 3: LEGS/ KICKING: 12

STEP 4: ARMS/ BREATHING: 14

STEP 5: COORDINATION: 16

SECRET STEP # 6: TROUBLESHOOTING: 18

ANXIETY: 18

MY TECHNIQUE FEELS WRONG: 19

OVERCOMPLICATING IT: 19

THANK YOU! 21

 

 

 

 

[] INTRODUCTION:

 

Welcome to How to Swim in 5 Easy Steps. My name is Brent Majcher and this e-book outlines a basic system of advice for how anyone can learn to swim. It’s what I have used to teach over 500 students in my years of swimming instruction. It’s a very simple system that if you follow and apply correctly, will show you excellent and rapid results.

 

Before we begin though, please carefully read through my disclaimer which can be found on the page after the business-y information at the beginning of the book. Learning to swim has certain risks involved with it and you must take every precaution to make sure that you keep yourself safe in and around your individual pool. Additionally, please read through my Safety Tips at the end of the book as well to make sure that you remain as safe as possible while we teach you the skills that are necessary to become a kick-ass swimmer!

 

I started my blog and wrote this short e-book with the intent of helping people struggling to learn the basic skill of swimming. Whether that was for people with anxiety in and around the water or just plain didn’t get around to learning how to swim ever, I wanted to provide and give them the guidance they need for success.

 

Now, onto the e-book. I hope you all enjoy it!

 

[] HOW TO SWIM – IN 5 EASY STEPS:

 

Learning to swim is a relatively easy skill to pick up. If you compare swimming to say, learning a language or learning to play an instrument or even learning social skills, learning to swim is cake-walk. Successful swimming can be learned by just about anybody within probably 10-20 sessions of about 1 hour of practice in the pool and that blows learning an instrument out of the water in terms of time commitment. All that it will take from you is a consistent effort applied twice a week until you’ve finished up your sessions.

 

So, how does one learn to swim. To me, there are two pre-requisites that must be present if you are to have even a moderate amount of success. These are:

 

*
p={color:#000;}. Control over your anxiety in and around the pool and;

*
p={color:#000;}. A decent aerobic fitness level.

 

If you don’t have these yet, don’t worry because you can easily obtain them. I have two articles that you can view for more detail on my website www.SwimmingFearless.com.

 

Assuming that you meet our pre-requisites above, we can move on. Learning to swim, like most other skills, can be taught through a simple progression. This begins with a simplified version of the stroke you want to learn, and then you will slowly and systematically add more and more to your simple version of the stroke until you are busting out Michael Phelps approved technique.

 

When you are learning swimming, you must follow a progression that follows the following fundamental steps:

 

These are the steps that everyone used to become proficient at any swimming skill, even if they didn’t know it! You must start from the bottom and work up when you use this progression. The first step must be mastered before you take a step up the ladder or your technique will suffer! See there needs to be a SOLID FOUNDATION, to set yourself up for success…

 

(crickets)

 

. So try to follow the progression in the following order:

#
p={color:#000;}. Attitude + State

#
p={color:#000;}. Body Position

#
p={color:#000;}. Legs/ Kicking

#
p={color:#000;}. Arms/ Breath

#
p={color:#000;}. Coordination

 

And that is it! That’s all that you need to know to learn or teach the skill of swimming…

 

But for good measure, let me elaborate on each of the steps!

 

[] STEP 1: ATTITUDE AND STATE:

 

So, Attitude and State is first: This means that you must have a good attitude, one that is positive, going into your learning sessions if you want to make some achievements. You definitely don’t want to be destroying any and all of your hopes and motivation with all of your own negative self-talk. If you don’t think this is you, consider this:

 

What does your personality, either most of the time or even just some of the time, share, deep down with a six year old kid who gets frustrated because things aren’t going his way. Deep down are you scared, nervous, or anxious about swimming. Are you convinced this is something you CAN’T achieve?

 

This type of person could be called many things and this might even piss you off a little bit!

 

He’s being pouty.

 

He’s being a wimp.

 

He’s being a loser.

 

I’m not trying to be an ass here. But you must understand that you are not going to get anything achieved in this world willy-nilly. All of the best stuff in this world is found within yourself.

 

That’s it. You overcoming any barriers holding you back in life, whether that is from swimming or not, is what will change your life and make you more happy than anything else.

 

So, this “WOE IS ME” attitude is NOT how we are going to tackle swimming. We are going to implant the belief in ourselves that we are absolutely awesome and we are complete badasses for striving to achieve something that we know we want.

 

We are just the type of people who make the shit that we want happen in our lives. And because of that, we “ENJOY THE PROCESS” of learning to swim. Even on the days when it is hard for us. ESPECIALLY, on the days when it is hard for us. So let’s learn to love the journey!

 

On a very similar note, you must watch your body language. The body language that you walk around with every day AND the body language that you are bringing to the pool. I’ve written a handful of articles on this exact topic, and you must understand. Body language must remain RELAXED during the process of learning to swim. You will have a very hard time swimming if you are all wound up during your practice sessions. The tightness will manifest itself in various aspects of your technique. So keep your body language open and relaxed.

 

Action Steps for Step 1:

*
p<>{color:#000;}. Having a good attitude and positive outlook on your future while practicing swimming!

[] STEP 2: BODY POSITION:

 

Next on our list is Body Position.

 

If we want to be able to swim, being able to lie down comfortably in the water in a horizontal position with our faces in the water is a necessity. This means practicing and practicing and practicing the basic floating positions that are so fundamental. Even if they make us feel like a silly child.

 

When you can eventually float comfortably while lying face down, for at least 10 seconds, you can try adding some momentum to the mix by practicing glides. When you are lying on your front with your hands above your head when you glide, I refer to this as a front glide.

 

You will also need to learn how to be comfortable on your side for later during our progression, so you should also practice side glides when you get the front glide down. A side glide means that your arm (Whichever one feels comfortable for you) is above your head with your ear pressed to your arm while the other arm is pressed against your side pointing downwards. You can push off the wall and practice holding the position.

 

Note: Your face should be hovering above the edge of the water so that you can breath while performing the glide. Remember to self-check that you are still remaining relaxed!! Please see the images on the next page for illustrations on Front Glide and Side Glide positions.

 

Action Steps for Step 2:

*
p<>{color:#000;}. Front floating (Work up to at least 10 seconds, 20 is better)

*
p<>{color:#000;}. Front Gliding once you have the floating down comfortably

*
p<>{color:#000;}. Side Gliding to practice your body positioning for breathing later during our progression

Image 1: Front Glide Position, Image 2: Side Glide Position

 

[] STEP 3: LEGS/ KICKING:

 

Up next is our Legs/ Kicking. Since we in theory have the body position down, we now need to add in some of our propulsion. This means that we need to develop a kick that has some amount of power to it. So let me give you a basic description of a good kick:

 

A good kick has the following characteristics:

 

It originates at the thigh. You are kicking “from the hip”

 

The legs cannot be “fused” together in an incredibly stiff fashion. The legs and ankles must remain loose

 

 

The feet must be relaxed and pointed

 

[* The feet should not be splashing huge amounts because they remain in the water 80-90% of the time *]

 

This means remaining relaxed (remember our body language progression) while we perform our kick.

 

With the kick having been described adequately, here is a mini-progression you can take to getting a kick that works well with your body position:

 

Action Steps for Step 3:

#
p<>{color:#000;}. Sitting on the edge of the pool and kicking. Are your toes pointed? Are your legs flexed? (Remember, we want the legs loose/ relaxed)

#
p<>{color:#000;}. Try holding onto a swimming aid such as a flutter board and try kicking some distance, say 15 meters without stopping. Check your kick again. Are your legs stiff as boards? Are you making a huge splash with your feet? Are you tense?

#
p<>{color:#000;}. After this, try looking at the bottom of the pool and swimming as far as you can without going for a breath off of a front glide

 

[] STEP 4: ARMS/ BREATHING:

 

And the last piece of the puzzle before we put it all together is: The Arms and Breathing. I put these two together because they are very closely knit when we are talking about the front crawl stroke. The motion that we need to work into your muscle memory is a little tricky, but we can learn it with an easy series of drills.

 

I always start off my students by simply “wind milling” their arms to get them going in the right direction. During this exercise, you must ensure that your torso and hips remain straight and in line and that you aren’t moving them side to side. You will naturally begin to shortcut the motion as you practice, but be aware that you MUST reach your arms as high as possible above your head while you practice, and you must bring your arm all the way to your hip while you practice. Remember, the characteristics of a strong front crawl pull are:

 

*
p<>{color:#000;}. A far reach above your head for when your hand “catches” the water

*
p<>{color:#000;}. Fully pulling past your hip when you pull down

 

Once this is done, we can move into the pool and practice our breathing. Stand beside a pool wall with the water height at about hip to chest level to begin. Hold onto the edge with both hands and lie your upper body down into the water while both of your feet remain planted on the bottom of the pool. Remember to keep your shoulders loose while you are facing the bottom. Then you will proceed to exhale continuously underwater or “blow your bubbles”. Practice exhaling your lungs completely while holding onto the edge. Not at a fast speed. Not at a slow speed. Just at a regular exhaling speed. When you need another breath, turn to the side, and then go back down while keeping your hands on the edge of the deck.

 

With the basic idea of breathing and arm movement handled, we are going to try practicing it in the water. Hold onto the edge of the pool deck with both hands and keep your feet planted on the bottom of the deck. Face the bottom of the pool and begin to exhale underwater. When you run out of breath, do a “pull” with one of your arms all the way through the water until your hand reaches your hip. At this point you will take another breath while your body is turned to the side and once you have your air back, recover your arm above your head until it grabs back onto the pool deck. Practice alternating arms. Eventually, you can try doing 3-5 “pulls” through the water before you recover your arm above your head to grab back onto the deck.

 

See the below image to get a better idea of the drill I have suggested above.

Image 3: Front Glide/ Side Glide Breathing Pattern

Action Steps for Step 4:

#
p<>{color:#000;}. Wind milling your arms while keeping the torso straight on dryland (out of the pool). Eventually you are going to realize that the full wind mill motion will be unnecessary for your stroke, so you will tighten it up into a proper pull underwater and bend the elbow when recovering above the water. For now, just focus on the wind milling motion.

#
p<>{color:#000;}. Holding onto the edge with your body facing the bottom of the pool with your feet planted on the bottom of the pool. Exhale at a normal pace.

#
p<>{color:#000;}. Same as # 2, but exhale everything you’ve got and then do a pull through the water with your hand all the way to your hip, turn your body to the side to breath, and then recover your arm overhead back to the pool deck, and repeat the drill

 

[] STEP 5: COORDINATION:

 

And finally, putting it all together.

 

This should be the easiest step if you have a good attitude, body position, kick, and arm technique. And you should be able to diagnose whichever area you are lagging in from the above progressions if you have already attempted front crawl before.

 

So, here are a few exercises that will help you put them all together really easily.

 

Start with an exercise that I call a front glide/ side glide combination. This exercise works by holding a flutter board above your head and getting most of your propulsion from your kicking. Lie face down, looking at the bottom of the pool, and push off the wall, kicking to take yourself to the other side of the pool. You should be exhaling while you do this. Once you run out of air, you take your hand off the flutter board and pull through the water while your body rolls into a side glide. From here, you will breath and recover your hand over head back onto the flutter board. You should remain kicking throughout your entire breath.

 

After you feel comfortable with this and can also travel a fair distance with this (25m) then try taking the flutter board away and try the exercise without a flutter board.

 

Then try adding all of the pieces together and try out your Michael Phelps approved front crawl! Try swimming front crawl. Throw the arms, kicking, breathing, the whole coordination in together. Try 5 meters, then 10 meters, etc. Work up to swimming a complete length. And cheer yourself on the whole way! Give yourself props for being the man (or woman!). I guarantee that you’ll look like the swimmers from the Olympics… Ok, maybe after a few more practice sessions ;)

 

If you follow this progression, things should begin to fall into place for you. However, there may be a few more things holding you back…

 

[] SECRET STEP # 6: TROUBLESHOOTING:

 

Unless you have mad skills, there is a 99.9% chance that things will not fall into place right away. Again, check back on SwimmingFearless.com because there are new articles every week to help you improve and troubleshoot what you are struggling with.

 

[] ANXIETY:

 

This one can be a bit of a doozy if you really struggle with remaining calm in the water. This I cannot give you a quick, magic-pill solution for. It requires RE-WIRING your brain and enforcing results through basic conditioning. Pavlov’s Dog. Yes Please!

 

And since I want to keep this book short and sweet, I will give you one basic way that you can train yourself to improve in this department.

 

Rewarding Results

 

If you go to the pool and you practice your swimming, give yourself props! Why shouldn’t you celebrate the little wins?

 

I see too many people out there expect the moon before they have even got to the pool. Just because you signed up for swim lessons doesn’t mean you are going to get to level 2 immediately.

 

So why not enjoy the process? Be your number one fan!

 

[] MY TECHNIQUE FEELS WRONG:

 

If you are trying to take a breath and you are really struggling with it, there are many things that could be going wrong.

 

And if I could propose a very EASY solution for you, it would be to try:

 

Watching YouTube Videos and IMITATE IT

 

You may be the kind of person who NEEDS a visual demonstration of the techniques to be successful.

 

I myself am a very VISUAL person. So seeing the technique and then trying it out for yourself may prove very useful for your progress in the water!

 

Start with a slow motion underwater camera view of a freestyle stroke and then you will be able to pick out the minor details that people are using with their stroke.

 

And then to imitate it will be easy for you, because again, it’s your learning style! It is natural for you to learn this way because you’re a visual person.

 

 

[] OVERCOMPLICATING IT:

 

Don’t make swimming a HUGE problem that you need 20 different techniques to become successful in. Just focus on a single system or set of drills and apply the consistent effort.

 

To dabble in many different schools of thought will make you paralyzed towards taking action and this is not what you want.

 

Instead, find your mentor, stick to their advice, see what is working and what is not and I guarantee, you’ll be swimming in no time!

 

[]THANK YOU!

I really appreciate the read through of my book and I hope that you have found it useful! I absolutely love hearing stories from anyone who finds my advice helpful or finds success through the advice I offer, so please get in contact with me through a review or through our website.

 

If you are looking for some next steps and further guidance, check out my website www.SwimmingFearless.com for more swimming skills, tips, drills and more. We will be putting out a weekly newsletter beginning mid-2017 for all of our weekly readers.

 

Lastly, please respect the fact that I have put a great deal of time, money and effort into writing this book and do not redistribute it without my consent.

 

That’s it!

 

Cheers everyone,

www.SwimmingFearless.com

Brent Majcher

 


How to Swim in Five Easy Steps

Have you ever felt ashamed of your lack of ability in a pool? Do you yearn to feel confident and have fun while swimming and being around the water? Have you always wanted to accomplish a triathlon and always felt held back because of weak swimming abilities? How to Swim in Five Easy Steps is a book that will give you the framework behind why successful swimmers are the way they are. The book goes into detail about: - The very system that you can apply today that will fix any issues that you have with your swimming currently; - Give you a starting point for where to focus your practice while learning to swim; - Tips, techniques, drills and advice that you won't find anywhere else; - Advice of a swimming instructor of over 8 years experience; - Why you can absolutely accomplish whatever you want, even if it seems tough right now... And more. Dive in (pun intended) to this simple, short, easy to read and understand guide on how you can become a successful swimmer!

  • ISBN: 9781370044375
  • Author: Brent Majcher
  • Published: 2017-06-25 00:50:29
  • Words: 3517
How to Swim in Five Easy Steps How to Swim in Five Easy Steps