According to Swim England, the latest figures show 14.2 million – one in three of the adult population in England (31 per cent) – cannot swim one length of a 25m pool. Swim England wants to highlight the benefits of swimming as a valuable life skill in a nationwide drive to encourage more adults to take the plunge and learn how to swim.
At Swim Expert we often encounter these questions from potential adult customers:
How do I swim in the sea while on holiday or in deep water?
What should I do if I can't float?
How do I conquer my fear of drowning?
All these concerns are rooted in water phobia and a lack of water confidence. So, what's the solution to this dilemma? The answer lies in mastering the art of treading water.
Treading water is more than just a basic skill; it's a vital life skill that allows you to stay afloat while keeping your head above water. This proficiency is indispensable in various swimming scenarios, particularly in deep water, and is equally significant as the ability to swim from point A to point B. Although many individuals find treading water challenging, it's all about mastering the right technique and timing, and it can be acquired in just a few private swimming lessons.
Let's break down the steps to mastering treading water, beginning with some fundamental principles to build confidence.
Step 1: Floating on Your Back: Floating on your back is the initial step in learning to tread water. It provides an excellent opportunity to focus on maintaining the correct head and body position while breathing comfortably. Transitioning from using flotation aids to floating independently builds your confidence, setting the stage for step 2.
Step 2: Mastering Breathing: You might wonder why we're addressing breathing so early in the process, but there are two significant advantages to mastering it right away:
- Efficient breathing enhances relaxation and reduces anxiety.
- It facilitates the correct head and body positioning while floating on your front.
Breathing is a fundamental aspect of learning to swim and efficient, relaxed breathing involves inhaling through the mouth above water, holding your breath to conserve oxygen, and exhaling slowly through both mouth and nose underwater. While it may take some time for beginners to get comfortable with these breathing techniques, once you do, swimming becomes a more enjoyable and relaxing experience. Using a quality pair of swimming goggles can also enhance your comfort and enjoyment by allowing you to open your eyes underwater.
Step 3: Floating on Your Stomach Can anyone float? Many people can swim but struggle to float effectively. This can lead to issues with stopping, changing direction, or venturing into deeper water, which are essential skills for swimming on vacation or in open water. The ability to float is crucial, as it prevents anxiety from creeping in, such as the fear of not being able to touch the bottom.
Step 4: Buoyancy and Balance Finding your buoyancy and balance may seem straightforward, but it can take some time. Don't get discouraged; practice is key. By taking a deep breath and attempting the mushroom float, you'll find it easier when your lungs are filled with air.
Step 5: Vertical Sculling The sculling arm action can be as easy or challenging as you prefer. A relaxed approach to sculling makes it easier, while speeding up the motion increases resistance and the risk of tiring quickly. Beginners can practice sculling in a shallow pool with their feet or knees touching the pool bottom, gradually progressing to deeper water as their technique improves. The key is to maintain a horizontal body position and perform a figure-of-eight motion with your arms.
Step 6: The Leg Action There are two main leg kicks for treading water: the alternating egg beater leg kick, commonly used in water polo, and the vertical flutter leg kick, similar to those used in the front crawl and backstroke swimming techniques. The choice between these kicks is a matter of personal preference. If you favor front crawl or backstroke, you may find the vertical flutter kick more natural. On the other hand, if you have an inclination toward breaststroke, the egg-beater kick might feel more comfortable. Experiment with both to determine which is most efficient for you.
The Eggbeater Leg Kick: This kick can be tricky to learn, so practicing on dry land in front of a mirror is advisable. When performed correctly, it provides an efficient method of treading water. In the eggbeater kick, the swimmer assumes a sitting position with a straight back and knees bent, so the thighs are parallel to the water's surface. Each leg rotates in a different direction, creating a constant flow of propulsion that keeps the body afloat.
The Vertical Flutter Kick: This kick is used in two of the four recognized swimming strokes: backstroke and front crawl. The technique involves a continuous motion with limited recovery, which can lead to faster fatigue compared to the eggbeater kick. Keeping your body vertical with your legs below you, you perform a scissor motion, known as the flutter kick, while keeping your legs flexible and relaxed with pointed toes.
Step 7: Treading Water Once you've become proficient at both arm sculling and your preferred leg action, you can combine the two to tread water effectively. Maintaining a rhythmic arm and leg action helps conserve energy, making it ideal for situations where you may need to tread water for an extended period. Remember that treading water relies on technique and timing, so staying relaxed and focusing on controlling your breathing is crucial.
Mastering the art of treading water is a crucial step in building water confidence and conquering water phobia. By following these progressive steps, you can become a more confident and skilled swimmer, opening the door to a wide range of aquatic experiences and adventures. So, don't let your fear of the water hold you back – dive in and embrace the journey of becoming a more proficient swimmer.
https://www.swimexpert.co.uk/private-swimming-lessons/adult-one-to-one-swimming-lessons