- Getting into the water can be hard for some people, so start in the shallow end. Enter the pool near a lifeguard, if you want to feel safer. Squat down until the water is up to your neck. Once you're comfortable with that, walk out until the water comes up to your neck while you are standing. Feel the buoyancy of your body in the water.
- Once you're used to the water, move back to a shallow end. Take a deep breath, hold it and put your face in the water. Don't panic at the sensation of having water cover your face. Hold your nose if you're worried about water getting up it. You can wear goggles so you can open your eyes and enjoy how things look underwater. After you come up for air, take another deep breath and this time go all the way under the water. Begin to move around and feel how your body moves underwater.
- The dog paddle is an almost-instinctual stroke used by beginning swimmers. Cup your hands and, in an alternating fashion, lift one hand out of the water, reach forward, bring the hand down into the water and bring it back to your chest underwater. Let this stroke help move you forward in the water. Now let your body stretch out and begin kicking while you are paddling. Do scissors kicks with your toes pointed out behind you. This is the dog paddle.
- If your arms tire out, don't panic. Roll onto your back and hold your arms out to the sides so you're in the shape of a T. Bring your feet up so your toes are pointed to the sky. Your body is buoyant and will float. When you've rested, roll over and dog paddle again.
- Once you've gotten used to doing the dog paddle, you'll realize there are faster and less exhausting ways to swim. You can learn from a coach or swim class, or even by watching others and copying what they do.
