 Goggles are an important consideration when swimming laps, with comfort and fit the most important elements to consider. Ideally you should have goggles that are so comfortable you don't even realise you are wearing them. Likewise they need to fit you properly. Having goggles that are too big or too small will result in a lot of frustration and discomfort. For adults, most styles should fit most people, but if your head/face is wider or narrower than average look for styles that accommodate this. Many goggles ranges make separate styles for men and women.
The only way you will get good goggles is to invest a bit of money but decent goggles do not have to cost a fortune - good quality ones generally range from about $30 - $50. Yes, that might still sound like a lot to spend, but if you pay for quality they will last a long time (often a few years with proper care). Of course there are more expensive models as well, but there is nothing wrong with starting simple. You won't find the best quality goggles at discount stores - sports shops, aquatic centres and on-line is your best bet to find the better brands and styles. If you are doing open water swimming, it can be advantageous to have a separate set of goggles, but this is personal choice. Goggles seals should be made of silicone (including the strap), not rubber or foam, and should feel soft and flexible. The seals around the eyes should not be removable (lots of cheap goggles do this) and should either have a double strap or at least a split strap. Single straps are not enough to keep goggles firmly in place. When choosing a clear, tinted or mirrored lens, it largely comes down to personal preference. Clear are great if you are swimming indoors. Tinted/mirror are much better for outdoor use and are still fine to use indoors - they are probably your best bet all round. If you do a lot of outdoor swimming you can get polarised lenses as well, which cut glare significantly when in bright sunlight. As previously stated, however, it is down to personal choice. Some goggles have an adjustable nose bridge. This is another personal choice. If you have a larger or smaller nose than average or a narrow face, an adjustable nose bridge can be an advantage. When wearing your goggles, they do not need to be tight! in fact if you have them too tight they are more likely to leak and will probably also give you a headache. The strap should feel just firm but still have enough give to fit your hand under the strap. If you have deep, red grooves around your eyes after swimming then your goggles are too tight. Goggles are best worn with a swimming cap for females (males can as well if you have a lot of hair), as this will keep them firmly in place and prevent hair damage and tangles. Goggles fogging up as you swim is one of the main issues swimmers face. Despite all the major brands selling goggles labeled "anti fog", the holy grail is to come across a pair that remain anti-fog for any significant period of time. There are some well known methods - such as licking or spitting into your goggles - that probably do work, but a simple and effective fix is to put a drop of baby shampoo into each lens, gently smear it around on the lens and then rinse thoroughly before putting your goggles on. This will keep your goggles fog free as long as you are wearing them. Generally speaking you shouldn't have to lengthen or shorten your goggle straps once you have got them in the right position, however occasionally you may need to adjust them (especially if you have lent them to someone). Familiarise yourself with how to adjust your goggle straps so it's not a big drama if you do ever need to do it while swimming. Most styles will feed the two ends through a single clip, it's just a matter of working out the way they thread in and out. Split strap styles tend to have buttons near the eye piece that can be pushed in to allow easy adjustment of the strap. If you have vision issues, you are able to get prescription goggles to allow you to see clearly underwater. Check with your optometrist, but it is generally a matter of choosing an appropriate style and then your optometrist can arrange for the lenses to be fitted. Extra care will need to be taken with prescription lenses, given they are more delicate than regular goggles. Caring for your goggles the final piece of advice. Like glasses, they should go back into their hard case (or other protective pouch) after each wear. This will prevent them from getting scratched in your bag or even a bit melted in your car (yes, this can happen if it's a hot day). While cheaper rubber straps can often break, silicone ones generally don't if they are looked after properly. Regularly rinsing your goggles in clear water is also a great way to keep them in good condition.
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 Ocean swimming has become increasingly popular over the last few years, especially after Covid pool closures sent many pool swimmers into open water in order to keep up their swimming. More and more people are keen to give it a go, including some who do not have much pool fitness. As much as you might want to skip the pool (and the chlorine) altogether, it is important to have a solid pool swimming fitness before you head out into the open water. It doesn't mean you have to commit to the pool for life, but it is a necessary stepping stone for a novice open water swimmer.
First of all it is essential that you master fundamental swimming skills such as proper body position, breathing and stroke mechanics. These skills are crucial in any type of swimming, especially ocean swimming. Proper technique will also allow you to swim more efficiently and conserve energy, allowing you to swim further. You don't want to head out the back at Bondi if you are flat out making 25 metres of freestyle or you swim with your head out of the water because you've never learned to breathe properly. Getting your basics right in the controlled environment of the pool will build your confidence much faster than in the unpredictability of the ocean. Remember in a pool you know the depth, the temperature and the distance from end to end. You also have a black line to follow to keep you on track. The pool also presents you with the same conditions every time you go there (unlike the ocean). Pool swimming helps you build endurance and stamina, which are essential for swimming longer distances in the ocean. Ocean conditions can be challenging with waves, currents, and tides, and being a strong pool swimmer can help you handle these conditions more effectively. Having a solid base fitness will stand you in good stead if you end up a long way from shore or get pushed around by waves, both of which can sap your energy quickly. Knowing in your head that you are capable of swimming one or two kilometres can remove the anxiety of a long swim back to shore should you unwittingly end up further out than you planned. Swimming in the pool allows you to mix up your routine and include sprints, distance, short rest and other training techniques that build your aerobic and anaerobic fitness, both of which are essential for ocean swimming. Anaerobic fitness will get your through a set of big waves without panic and aerobic fitness will get you out around the buoys on longer swims. Short rest training will make you comfortable having a quick rest en route, knowing you can pick up again and keep going. Being a strong pool swimmer will also help you with the psychology of ocean swimming. Knowing you are fit and confident is the baseline for heading out into open water as you can never be sure what you might encounter on any given day. Being worried that you can't breathe on one side or can only do breaststroke will induce a level of anxiety that will ruin your open water swimming experience. If you feel overwhelmed at the idea of doing laps and aren't really sure how to go about it you could join an adult squad or make use of a set program to give you some guidance. Check out our Couch to 1k if you are a real beginner, or our 10 Pack Programs sessions for 1, 1.5 and 2 km sessions that you can use to improve your pool swimming. In summary, being a confident pool swimmer is an essential prerequisite for becoming a successful ocean swimmer. The skills, stamina, and confidence developed in the pool provide a strong foundation for tackling the unique challenges of open water swimming. Once you have reached a good level of fitness, a regular pool session will hold you in good stead even if you do most of your swimming out in the ocean.  Often when people are looking to improve their swimming ability they don't want to bother with the "little things". They want to get fit or they want to get faster and, to achieve these goals as quickly as possible, they don't see the importance of fixing the "little things" that may be impeding their stroke. They would rather invest this time in getting more laps in. However, the reality is that swimming is a technical sport and small adjustments in your stroke technique can and do have a big impact on your overall efficiency and speed in the water. Focusing on these "little things" before you start ramping up your distance ensures that you are making the most of each stroke. Investing time to fix any deficiencies will pay off in the long run. Here are the main "little things" that the average recreational swimmer may need to work on to improve their stroke: Streamlining: Minimizing water resistance is crucial for fast and efficient swimming. Small adjustments in body position, head placement, and limb alignment can reduce drag, allowing you to move through the water with less effort. Keeping your body horizontal and on top of the water is the absolute foundation for swimming well. Breathing Control: Proper breathing is essential for maintaining oxygen supply and controlling fatigue. Small improvements in your breathing technique can help you maintain better oxygen levels and swim longer without getting exhausted. Blowing bubbles is absolutely essential if you want to swim efficiently. Hand Placement: Where you place your hands in the water can also have a big impact on your freestyle stroke. Crossing your hand over the midline of your body will result in a slightly zig zag stroke and placing your hand in the water too early will shorten your stroke. Similarly, exiting your hand before full extension will reduce the distance you travel each stroke. Slight adjustments in any of these movements can make a dramatic improvement in freestyle. Kicking: While you do not need to have a super fast six beat kick, you do need to have an efficient kick that is not too deep and keeps your legs on the top of the water. Bad habits like bending your knees or dropping your legs too low will force your head up, making it impossible to have the correct horizontal body position. Also kicking too fast and hard will have the effect of lifting your heart rate and making you tired. Economy of Motion: Swimming well means minimizing unnecessary movements. Small adjustments in your stroke (such as keeping your arms close to your body or making sure your hand doesn't flick) can help you conserve energy by eliminating wasted motions and ensuring that every movement propels you forward. In addition to helping your swim better, correcting the little things early on in your swimming journey can also help with injury prevention. Incorrect movements in swimming can lead to overuse injuries in the shoulders and discomfort in your neck and lower back. Mastering the little things can also help with your mental focus, giving your something to concentrate on as you move up and down the pool. Paying attention to the nuances of swimming can deepen your appreciation of the sport and help you work toward mastery, which can be personally fulfilling. In summary, swimming well is a culmination of countless small details that contribute to your overall performance. Continuous attention to the small details is the path to long-term improvement as incremental gains in your technique, strength, and endurance add up over time and lead to noticeable, positive changes in your stroke. Whether you're a beginner or an experienced swimmer, paying attention to the little things is an investment that pays off with interest.  While you can swim any time during the day, there is something special about an early morning swim. Arriving when the pool has just opened and greeting familiar faces is an addictive early morning ritual for many. The first dive in can also be so invigorating - whether it's the delicious coolness on a warm summer's morning or the toasty warmth of a heated pool in winter. However, what is even better, is how you feel both during your swim and after, when you have a shower and get ready to start your day. The universal motto of just about every early morning swimmer is "what a great way to start the day!" It doesn't even matter if you do a hard squad session or just a few gentle laps, that feeling of well being seems to be a magic ingredient in the water itself regardless of the effort you have expended.
All that might be well and good, but getting motivated for early morning swimming can be a challenge, especially when your warm and/or comfortable bed is so inviting. However, with some strategies and mindset shifts, you can create and maintain a routine arranged around an early morning swim. Below are some strategies to help you both get into and keep up your swimming habit. Prepare the Night Before: To make your morning swim smoother, prepare everything the night before. Lay out your swim gear, pack your bag, and have a healthy snack (if you eat before you swim) and your water bottle ready to go. This reduces the time required to get up and out the door and makes you less likely to talk yourself out of it because you aren't organised. Create a Consistent Schedule: Establish a regular swimming schedule. Consistency helps your body adapt to the routine, making it easier to wake up early over time. Try to swim at the same time each morning. Accountability Partner: Find a swimming buddy or training partner who shares your early morning swimming goals. Knowing someone is waiting for you at the pool can be a strong motivator to get out of bed. Use Positive Reinforcement: Reward yourself for completing your morning swim. It could be as simple as enjoying a delicious post-swim breakfast or treating yourself to a favourite coffee or snack. Progress Tracking: Keep a record of your swimming progress. Seeing improvements over time can be highly motivating. Track metrics like distance, time, or the number of laps you swim. You can do this with your smart watch or keep a notebook/journal. Mindset Shift: Change your perspective on early mornings. Instead of viewing them as a chore, see them as an opportunity to start your day in a positive and active way when the rest of the world is still asleep. Gradual Adjustment: If you're not accustomed to early mornings, don't force yourself to suddenly wake up at 5am when your previous bedtime was midnight. Gradually adjust your wake-up time by going to bed and waking up 15-30 minutes earlier each day until you reach your desired time. This might take a week or two. Enjoy the Solitude: Morning swimming often means a quieter, less crowded pool. Embrace the solitude and the peace it can offer. It can be a meditative and serene experience and you don't have to fight traffic on the way. Stay Committed: Commit to your early morning swims for a set period, such as a few weeks or a month. After that time, assess how you feel and whether it's become a habit. Stay Flexible: Understand that life may occasionally throw curveballs, and you might miss a morning swim. Don't be too hard on yourself; just get back on track the next day. Remember that motivation can vary from day to day. There will be mornings when it's harder to get out of bed, but having a strong routine and a compelling reason for swimming can help you overcome those challenges and make early morning swimming a rewarding and sustainable habit.  If you had told my younger self that one day I would not only endure ocean swimming in winter but would actually enjoy it, even love it, I would have argued long and hard that such a thing was not possible. I was firmly in the "people who ocean swim in winter are crazy" camp and had no plans to change my mind. Swimming at the beach was for summer and that was that - or so I thought. As often happens in life, I realised the wisdom of never saying never after I came to realise that I was, in fact, the crazy one for limiting an activity I love so much to just half of the year.
I will state now that I do live in south-east Queensland, which is considered a sub-tropical climate. For those from much colder climates, our winter weather can be seen as very mild with the ocean temperature still warmer than what many regions experience in summer. However I think all things are relative and it is fair to use my experiences as an example. Here on the Sunshine Coast we can get very cold morning temperatures (regularly in single digits) and the ocean temperature does drop at least 6-7 degrees from its summer peak. From my perspective, swimming in the ocean in winter is cold. Back in the day I was very much a mid October to March ocean swimmer. I even thought swimming at Easter was pushing the envelope. In those days I always experienced a real sense of sorrow at the end of February when I realised that swimming at the beach was off the table for the next six months. I will also add that in those days I was a regular ocean "splasher" who enjoyed playing the waves but never swam any kind of distance, I'm not sure I ever even swam freestyle at the beach back then! Fast forward a couple of decades and my needle on winter swimming had moved just enough to allow pool swimming in a heated pool as part of a swim squad. I was happy to leave it there until I decided to undertake my bronze medallion course at a local surf club. I was excited to finally undertake this long held goal until the trainer informed me it started in July. July?? I exclaimed. It took some convincing but having been sold all the benefits of a winter course - much calmer conditions, a quieter beach, clearer water - I bought my first wetsuit, dived into the ocean and a whole new world opened up. I soon realised that cold ocean water was the least of my worries - the physical challenges of the bronze medallion training course were where my struggle lay. And perhaps this was what I needed to distract me from focusing too much on the water temperature. Yes, it was initially cold when I first got in, even with a wetsuit on, but that was soon forgotten as the training unfolded. What my trainer had told me was right - the water in winter is calm and clear. Much clearer than anything I had ever experienced in summer. In fact some days it was like a David Attenborough documentary with every grain of sand visible as well as fish, stingrays and turtles. There were no big waves to worry about, only gentle spilling ones, and with so few people in the water we got the beach all to ourselves. There were so many times I bobbed out in deeper water with my training group, exhausted but exhilarated and asked myself how I had spent so many years actively avoiding such an amazing experience. For a bit of science on why swimming in colder water feels good, there are a few things happening. One is the awakening of the senses that being splashed by, or immersed in, cold water brings. Much like splashing cold water on your face to wake yourself up, diving into a cold ocean does the same to your whole body, making you feel invigorated and energised. It may not be comfortable, exactly, but that doesn't have to be a negative thing. There is also an adrenaline rush as you rapidly adjust to a very different physical environment. Some studies suggest cold water improves circulation and stimulates endorphin release, both of which make you feel truly alive and generally good. Beyond that, there is the connection with nature as well as the sense of achievement of doing something challenging and going outside your comfort zone. Finally, that intangible feeling of wellbeing that comes with being in the ocean at any time of year is heightened in colder water. I must admit I came to like being the object of bystander attention. Especially on cold, single digit temperature mornings. Watching people rugged up in scarves and beanies stare at those of us "brave" enough to get in the water became a badge of honour. If the bystanders had done the maths they would have realised that the water temperature was much warmer than the air and definitely the sand. (There is nothing quite so nice as the relative warmth of the water when your feet have been frozen by the cold sand). Furthermore there is also the somewhat smug satisfaction of being in the minority that has discovered one of the great secrets of the world and not caring if people do think you are crazy. I guess the test for me was always going to be the following winter after my bronze course - would I still swim in the ocean even though I didn't have to? The answer was a resounding yes. By that time I had started ocean swimming as an extension of pool training - meaning I regularly swam a couple of kilometres with a group out beyond the wave break. I was hooked on it as an activity and there was no way I was giving it up for five or six months. Out came the wetsuit again and I have never looked back since. While I sometimes question my sanity getting out of a warm bed, knowing a cold ocean awaits, it is only a fleeting thought. Of course winter swimming is not without its drawbacks. There is a lot more preparation involved - warm clothes for before and after, including ugg boots and beanies, and trying to get your wetsuit dry between wears. The cold beach showers that are refreshing in summer are not so nice in winter and, yes, there are days when it is windy or rainy and the swell is big. But the flip side is how nice it feels to get warm and dry afterwards and how comforting your post swim coffee/tea/chai tastes. And those winter sunrises are beyond spectacular. Helen McKenna  Swimming is a fantastic form of exercise with numerous physical and mental health benefits. Many people love the idea of becoming a regular lap swimmer and may even go as far as buying new swimwear, goggles and other equipment but, after a couple of weeks, their efforts start to peter off. This can be frustrating (and expensive) and unfortunately the idea can gradually get pushed into the "too hard" basket. Let's look at some of the reasons people struggle to keep up a regular swimming routine and explore how to get past these roadblocks and become a swimming success story. For the purposes of this article, we will assume that you have a pool reasonably close by that you can access regularly.
Swimming Skills: Some people may not have very strong swimming skills. This lack of confidence in their perceived ability can discourage them from swimming regularly. The best way to overcome this is to commit to improving your swimming skills. This may include such strategies as reading books about swimming such as Adults Guide To Better Swimming, it could also involve watching YouTube videos about improving your swimming strokes or, enrolling in a stroke analysis workshop to get a better understanding of where you need to improve. Time-Consuming: Swimming is often seen as time-consuming compared to other forms of exercise. Getting changed, showered, and drying off after a swim can add extra time to a workout routine. You also often have to drive there and back. Like anything you need to create a system that lets you achieve what you want without wasting time. Firstly, accept that in order to swim you will probably need to drive (lucky you if you don't). You could use travel time to listen to a podcast or make phone calls (if you have hands free). Build that into your swim time allocation. While getting changed and showered can seem like it takes a long time, it really doesn't have to. Being organised with all the gear you need will help with this as well as being efficient. Heading straight to the showers after you get out of the water and not spending too long under the hot water will speed this process up. Also consider that showering at the pool means you don't have to do it at home, saving yourself some time there. A good tip is to have a set of toiletries that you leave in your swimming bag, saving you the hassle of gathering those things up from home each time you swim. Cost: Access to a pool may come with a membership fee or a cost per visit, which can be a financial burden for some people. Most pools have different passes available and generally the more often you swim, the cheaper each visit is. Buying monthly or even yearly passes can drop this cost considerably if you are prepared to outlay the money up front. Check if there are sales or other incentives where you can save on passes (or check if your local council or health fund offer any subsidy). Although some people are not big fans of direct debit payments, this can often work out to be the cheapest option and worth considering. Perhaps you could ask family members to put money towards a membership for a birthday or Christmas gift. Boredom: Swimming laps in a pool can seem monotonous for some people. They may get bored with the repetitiveness of the activity and seek more variety in their workouts. Explore ways to vary your swimming routine. Rather than getting in and swimming 20 laps continuously look at ways to break this down into different distances and combinations of skills. Get Swimming's Couch to 1k course includes a variety of different workouts. Seasonal Limitations: For outdoor pool swimmers, weather can be a limiting factor. Cold temperatures or inclement weather can make outdoor swimming impractical for some of the year. If you live somewhere cold there will almost certainly be an indoor pool nearby. Even locations with a relatively warm climate will heat the outdoor pool during winter allowing you to continue swimming. Swimming during winter can be a mental game, but, like anything, if you establish a routine and stick with it the colder weather does not need to interrupt your swimming progress. The upside of winter swimming is that pools can be much less busy, allowing you better lane space and no parking hassles. A final tip is to rug up well before and after your swim, which makes the whole experience much more pleasant. Inconvenience: Swimmers need to carry swim gear, including swimwear, goggles, and towels, which can be inconvenient to transport regularly. Get yourself a mesh swimming equipment bag to keep your goggles, kickboard, pool buoy and fins in and keep it in your car. Leaving it there will eliminate the hassle of taking it in and out and remembering to do so. For your swimwear, cap, towel and toiletries, once again get yourself a designated bag that you keep packed and ready to go. Consider having more than one swimsuit and towel which will allow you to dry out one set, while packing your dry set into your bag ready to go the next time. Lack of Social Interaction: Swimming can be a solitary activity, and some people prefer exercise routines that allow for more social interaction or group participation. See if you can buddy up with a friend(s) who would also like to become a regular swimmer. You could also join a swimming squad or group. These do not have to be competitive, but will help you keep on track and meet other people to enjoy your workout with. Check the different squads that your local pool has available, you may be surprised what is on offer even if you are a beginner. Perceived Lack of Progress: Swimming is a sport that can take a while to start to see progress, especially if you haven't swum before or it's been a long time since you have been in the water. You just have to hang in there during those first few weeks when every lap feels exhausting and it seems like every other person in the pool is zooming past you (especially kids!). Set yourself a target for each workout and gradually increase this as you get fitter. Give yourself at least a month to become accustomed to swimming laps and then start setting some goals. Like any sport, you need to put in the practice to see progress. Continued smaller efforts will build and you will start to see improvement. You might also consider starting in a smaller pool as one lap of a 50m pool can seem very daunting on your first session. Starting smaller will allow you to achieve more laps and rest more often. Use your smart watch to track your laps and times and chart your progress or, if you are old school, note how many laps you have done each session. You can track your times with the pace clock at at the pool. If you are struggling to get beyond those first few weeks, Get Swimming's Couch to 1k program is a progressive eight week program that gradually builds distance and fitness with structured workouts. Ultimately you will have to motivate yourself to keep up swimming regularly, but if you set your intentions and build a swim (including travel time) into your routine it does not have to be difficult to keep it up. As mentioned, being organised with your gear will go a long way towards keeping you on track and purchasing a pass that is more economical is also helpful. See if you can get some friends to come along as well, as this will also make you more likely to stick with it. Finally, see going for a regular swim as an enjoyable activity rather than a chore and your whole mindset and motivation will change. |