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Start doing focused exercises targeting the shoulder at least ten days to two weeks before hitting the pool to build up strength.
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Before getting in the pool, warm up with light stretches, or something like jumping jacks.
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Consider meeting with a certified swimming instructor for a few sessions to get feedback on your strokes.
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Alternate your strokes every few laps to give your body a break by activating different muscles in various sequences.
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Take regular breaks from lap swimming, every few days, just as you would with any other sport to let your body rest and recover. Fill in non-swimming days with walking, slow running, or cycling.
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Never dive in shallow water
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Always make sure there is a lifeguard present, or someone else around.
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Wear properly-fitting goggles and ear plugs to protect eyes and ears from infection or irritation from the chlorine.
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Don’t forget to use waterproof sunscreen, and reapply often.
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Avoid swimming if you are sick, overheated, chilled, or exhausted.