Story highlights

  • Mark Foster likens swimming to meditation
  • His first tip is to go back to lessons at your local club
  • Foster divulges starter drills to help get you up to speed

It’s a bit like going to the gym for the first time; you think everyone is going to look like Arnold Schwarzenegger.

But in my experience of the pool, there’s a genuine respect for people willing to give it a go.

And for that reason, the best piece of advice I could give someone about improving their technique is to join a club program.

Most of us had lessons in the past — as kids growing up — but it’s worth having lessons if you’re starting back.

It’s a bit like golf; you might be practicing bad habits and not getting better in the pool.

Have a lesson to iron those things out. You don’t need to have them every day but the pointers will help.

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READ: The man who took on his hero and won

Sure, there’s a self-conscious element to being by the pool in nothing but your bathing suit.

But, in reality, people are looking at you a lot less than you think. In fact, they are most likely worrying about themselves.

It’s also true that swimming isn’t like running, where you can just lace up your trainers and you’re out the door. It takes a little more planning.

That’s why going to a club or teaming up with a friend is better as it forces you to go so you don’t let someone else down.

Once you’re in the pool, it’s important to make sure swimming doesn’t become a burden. First and foremost, it has to be something that you enjoy.

‘It’s like yoga on water’

For me, swimming is almost like meditation. The sights, sounds and the overall feel is very therapeutic.

It allows you to completely switch off, or it gives you time and space to work something out in your head.

I lose myself, a bit like yoga, and that’s whether I’m doing a big workout or just slowly doing lap after lap of the pool.

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READ: Turning iron into gold

It’s an obvious thing to say but the more you do, the better you get. You’ll hear the elite swimmers talk about “feel” and that’s such a big part of being in the water.

The more often you can get in the water, the better you’ll get.

There’s also a misnomer in swimming that the bigger you are, the faster you’ll swim. That’s nonsense.

Look at the elite swimmers. Sure they’re in good shape but they’re not big and bulky. That bulk isn’t necessarily going to help you push through the water any faster.

But it is a good idea to mix swimming with other training. I still do that, whether it’s time in the gym, yoga or cross training. It’s good to have variation within exercise.

Foster still swims in retirement, using it as a form of meditation for himself.

‘Floating on water’s the key’

People often ask about how often you should swim per week. Time is precious and making space for it can be difficult, but — even if you’re just doing half an hour — that’s better than nothing.

Ordinarily, I would do 45 minutes to an hour in the pool but there’s no hard and fast rule.

The pros will have eight to 10 sessions per week, but aim to go two or three times a week.

Get yourself into a routine. Once you have, it becomes a lot easier.

And then there’s the question of what to do once you’re in the water. There are so many different drills you can try. Firstly, just the basics of just pushing and gliding through the water.

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isQueue) {CNN.VideoPlayer.showSpinner(containerId);},onContentMetadata: function (containerId, playerId, metadata, contentId, duration, width, height) {var endSlateLen = jQuery(document.getElementById(containerId)).parent().find(‘.js-video__end-slate’).eq(0).length;CNN.VideoSourceUtils.updateSource(containerId, metadata);if (endSlateLen > 0) {videoEndSlateImpl.fetchAndShowRecommendedVideos(metadata);}},onAdPlay: function (containerId, cvpId, token, mode, id, duration, blockId, adType) {clearTimeout(moveToNextTimeout);if (blockId === 0) {(new Image()).src = “http://traffic.outbrain.com/network/trackpxl?advid=814&action=view”;}CNN.VideoPlayer.hideSpinner(containerId);if (Modernizr && !Modernizr.phone && !Modernizr.mobile && !Modernizr.tablet) {if (typeof videoPinner !== ‘undefined’ && videoPinner !== null) {videoPinner.setIsPlaying(true);videoPinner.animateDown();}}},onContentPlay: function (containerId, cvpId, event) {var playerInstance,prevVideoId;/** When the video content starts playing, inject analytics data* for Aspen (if enabled) and the companion ad layout* (if it was set when the ad played) should switch back to* epic ad layout. onContentPlay calls updateCompanionLayout* with the ‘restoreEpicAds’ layout to make this switch*/if (CNN.companion && typeof CNN.companion.updateCompanionLayout === ‘function’) {CNN.companion.updateCompanionLayout(‘restoreEpicAds’);}clearTimeout(moveToNextTimeout);CNN.VideoPlayer.hideSpinner(containerId);if (CNN.VideoPlayer.getLibraryName(containerId) === ‘fave’) {playerInstance = FAVE.player.getInstance(containerId) || null;} else {playerInstance = containerId && window.cnnVideoManager.getPlayerByContainer(containerId).videoInstance.cvp || null;}prevVideoId = (window.jsmd && window.jsmd.v && (window.jsmd.v.eVar18 || window.jsmd.v.eVar4)) || ”;if (playerInstance && typeof playerInstance.reportAnalytics === ‘function’) {if (prevVideoId.length === 0 && document.referrer && document.referrer.search(//videos//) >= 0) {prevVideoId = document.referrer.replace(/^(?:http|https)://[^/]/videos/(.+.w+)(?:/video/playlists/.*)?$/, ‘/video/$1’);if (prevVideoId === document.referrer) {prevVideoId = ”;}}playerInstance.reportAnalytics(‘videoPageData’, {videoCollection: currentVideoCollectionId,videoBranding: CNN.omniture.branding_content_page,templateType: CNN.omniture.template_type,nextVideo: nextVideoId,previousVideo: prevVideoId,referrerType: ”,referrerUrl: document.referrer});}if (Modernizr && !Modernizr.phone && !Modernizr.mobile && !Modernizr.tablet) {if (typeof videoPinner !== ‘undefined’ && videoPinner !== null) {videoPinner.setIsPlaying(true);videoPinner.animateDown();}}},onContentReplayRequest: function (containerId, cvpId, contentId) {if (Modernizr && !Modernizr.phone && !Modernizr.mobile && !Modernizr.tablet) {if (typeof videoPinner !== ‘undefined’ && videoPinner !== null) {videoPinner.setIsPlaying(true);var $endSlate = jQuery(document.getElementById(containerId)).parent().find(‘.js-video__end-slate’).eq(0);if ($endSlate.length > 0) {$endSlate.removeClass(‘video__end-slate–active’).addClass(‘video__end-slate–inactive’);}}}},onContentBegin: function (containerId, cvpId, contentId) {CNN.VideoPlayer.mutePlayer(containerId);if (CNN.companion && typeof CNN.companion.updateCompanionLayout === ‘function’) {CNN.companion.updateCompanionLayout(‘removeEpicAds’);}CNN.VideoPlayer.hideSpinner(containerId);clearTimeout(moveToNextTimeout);CNN.VideoSourceUtils.clearSource(containerId);jQuery(document).triggerVideoContentStarted();},onContentComplete: function (containerId, cvpId, contentId) {if (CNN.companion && typeof CNN.companion.updateCompanionLayout === ‘function’) {CNN.companion.updateCompanionLayout(‘restoreFreewheel’);}navigateToNextVideo(contentId, containerId);},onContentEnd: function (containerId, cvpId, contentId) {if (Modernizr && !Modernizr.phone && !Modernizr.mobile && !Modernizr.tablet) {if (typeof videoPinner !== ‘undefined’ && videoPinner !== null) {videoPinner.setIsPlaying(false);}}},onCVPVisibilityChange: function (containerId, cvpId, visible) {CNN.VideoPlayer.handleAdOnCVPVisibilityChange(containerId, visible);}};if (typeof configObj.context !== ‘string’ || configObj.context.length 0) {configObj.adsection = window.ssid;}CNN.autoPlayVideoExist = (CNN.autoPlayVideoExist === true) ? true : false;CNN.VideoPlayer.getLibrary(configObj, callbackObj, isLivePlayer);});/* videodemanddust is a default feature of the injector */CNN.INJECTOR.scriptComplete(‘videodemanddust’);

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