Why Adults Need a Slower, More Foundation-Based Approach to Swimming
Dec 28, 2025
Article by Nicole Fairfield
Swimming is a transformative skill, but for many adults, learning to swim can feel like an overwhelming challenge. It’s not uncommon for adults to say, “I took swimming in college, but I still can’t swim,” or “I can make it across the pool, but I can’t swim the length without getting tired.” These frustrations are real, and unfortunately, they often stem from the way swimming lessons are structured or the lack of focus on foundational skills.
In this article, we’ll explore the importance of slowing down the process for adult swimmers, why foundational skills matter, and how you can set yourself up for success in the water.
1. The Fast-Paced Approach: Why Slowing Down Matters
A common mistake I’ve seen in adult swim lessons is rushing through the process, trying to get learners from point A to point B without first ensuring that they understand the basic techniques. This approach often skips over essential building blocks like body positioning, breathing, and balance in the water. Without focusing on these fundamentals, adults may feel frustrated, and may even develop poor habits that are hard to break.
Swimming as an adult is a mental and physical challenge. Unlike children, adults often have preconceived notions about what they should be able to do, and many have physical tension or anxiety around water that can prevent them from making progress. Therefore, it’s important to take the time to focus on foundational skills—like breathing properly, finding your balance in the water, and getting comfortable with the movements before trying to swim longer distances.
2. The “I Can Get From Here to There, But I Can’t Swim” Issue
Many adults may think they’re “swimming” simply because they can make it from one side of the pool to the other. However, what often happens is that they’re using inefficient strokes or holding their breath, and they run out of energy before they complete a full lap.
One of the biggest issues adult swimmers face is the lack of proper breathing technique. Without learning how to breathe properly—coordinating breaths with strokes—adult swimmers tend to get tired quickly and feel like they can't swim across the pool or go for extended periods. This is a critical skill that needs time and practice to develop. And it can’t be rushed.
Learning how to breathe and combine that with your stroke is key to developing endurance. For example, rather than forcing yourself to swim from one end of the pool to the other right away, take the time to work on your breathing and technique. Practice exhaling fully underwater and inhaling smoothly when you turn your head to breathe. This is the kind of foundational work that will allow you to swim longer distances with less effort.
3. Adjusting to Water: The Physical Challenges for Adults
Adults who are new to swimming or haven’t been in the water in years often take more time to adjust to the unique demands of swimming. The human body is not naturally accustomed to the mechanics of swimming, and for adults, this requires significant adaptation. For instance, when performing a flutter kick in front crawl, the anterior tibial tendons in the foot, which are more accustomed to walking on land, have to adjust to the fluid movement of kicking in the water. This is just one of the many ways swimming requires different muscle engagement and coordination compared to everyday activities.
Additionally, adults may experience more stiffness or soreness when starting swimming lessons because their muscles and joints aren’t as limber as they might have been when they were younger. As a result, adult swimmers are more prone to muscle soreness, especially in areas like the shoulders, lower back, and legs—muscle groups that are heavily engaged when swimming. If adult swimmers try to swim with poor form or tense up in the water, it can result in injury or discomfort, which can discourage them from returning to the pool.
4. Slowing Down to Build Strength and Avoid Injury
To prevent these physical issues, it’s important to slow down the learning process and allow the muscles to build strength gradually. For example, before diving into front crawl arms, I often recommend that adults first practice breaststroke arms. This allows them to focus on the mechanics of the stroke and engages their shoulder muscles without the complexity of coordinating with breathing.
I also like to do specific exercises, such as water planks, to engage the core and shoulder muscles in preparation for more advanced strokes. At home, I might suggest practicing planks on land as homework to build the necessary strength. Other helpful exercises include working on breathing techniques outside the water.
I often recommend that adult learners practice breathing daily by exhaling into the stream of the shower water, tilting their head back to inhale, and then slowly exhaling again. Another simple exercise involves sitting at a kitchen table with a bowl of water. Start by submerging just your nose and mouth and practicing slow, controlled exhalation and inhalation. Over time, you can gradually deepen the submersion, until your whole face is submerged up to the hairline. These small drills outside the water help make breathing feel more natural in the pool.
Why Slowing Down Is Essential
Adult learners need to approach swimming with patience. Slowing down the process ensures that you’re building solid foundational skills and engaging the right muscles before moving on to more advanced techniques. This approach builds your confidence, minimizes the risk of injury, and allows you to swim longer distances with ease. When we take the time to focus on proper body positioning, breathing, and muscle conditioning, we ensure that swimming becomes a sustainable, enjoyable skill, not one that leads to soreness or frustration.
Final Thoughts
Swimming isn’t just about getting from one side of the pool to the other—it’s about developing the strength, coordination, and confidence to move efficiently and comfortably in the water. As an adult, it’s important to approach swimming lessons with the understanding that the learning process takes time and requires patience. Slowing down and focusing on the fundamentals—like breathing, body position, and muscle strength—sets you up for success in the long run.
By practicing regularly, listening to your body, and working on foundational skills at your own pace, you’ll find that swimming becomes not only achievable but enjoyable. With the right approach, you’ll go from getting across the pool to swimming with confidence and ease!
Want more?
If you're ready to take your swimming to the next level and would like personalized, detailed lessons, feel free to reach out! I offer customized one-on-one instruction, as well as a comprehensive 6-8 week course block plan to help you build your skills at your own pace. For more information or to receive a copy of my one-day lesson plan, please contact me at [email protected] or 912-571-7379. I look forward to helping you achieve your swimming goals!
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