Essential steps you should remember when swimming

Let’s have a look at the essential steps and swimming tips you need to know when swimming.

Before entering the water

It takes necessarily about 30 minutes to warm up the body.

Do movements to start muscles and joints. Can do the morning exercise; should practice twice with different intensity.

Run a short distance (100 m) slowly – faster – slower and return to equilibrium.

Continue to activate the joints in the following order: the joints of the neck vertebrae, back support, hip joints (groin), knee joints, ankles, toes, shoulder joints, elbows, wrists, fingers. Perform movement to rotate the joints clockwise and vice versa.

When being in the water

When exposed to the water environment, in the body, there will be a reaction process with 3 stages:

Inhibition (about 10-15 minutes)

Although it has been started to be ready for swimming, but when exposed to water, the body still has peripheral vasoconstrictor reflexes, a slight increase in blood pressure, and the heart. Beats faster, breathing increases and pulse becomes faster.


This is a period of energy consumption, lasting about 1-3 hours depending on the health and training of each person. At this time, the body has begun to adapt to the water environment, the inhibitory manifestations gradually disappear; Your heart rate, pulse, breathing rate and blood pressure are steady and back to their original state.

During this period, movements should be coordinated gently, accurately, and comfortably. When swimming, attention should be paid to avoid swirling areas or currents. Do not swim too far from shore, far from rescue equipment.

Recovery (offset)

At this time, the body has consumed a lot of energy, it should be offset the lost energy. In fact, swimmers will see muscle fatigue, discrete coordinated movements, no longer rhythm, signaling the body needs to rest. Trying to continue swimming will result in secondary cramping or cold.

When feeling tired, swimmers need to slow down, swim to the shore or near rescue equipment, then relax the whole body in a floating position 3-5 minutes and then ashore. If you feel cold, you must go ashore immediately, look for a place with no wind or fire for heating or you can drink some hot sugar tea.

When ashore

Need to rest, relax for 10-15 minutes in a well-ventilated place, then wash again with warm water in an air-conditioned room for 5-10 minutes. Dry yourself and wear warm clothes right in the room.

Pay attention to dry ears, nose, eyes; When necessary, can instill drops. If you’re tired, drink a cup of hot sugar tea.