Swimming has always been considered a great form of exercise because it's a total-body workout that's easy on the joints. If you are an experienced swimmer, hitting the lanes can be a tough workout, or it can be a relaxing and even a soothing way to workout and bust stress. Don't expect it to be either if you are a newcomer to the sport, even if you are an expert tennis player or a champion runner. There is not a lot of crossover from other sports because water is a whole new environment. If you don't have a swimming background take some lessons and stick with a sensible program. Within two to three weeks you'll see an improvement.

• If you are a novice swimmer, sign up for lessons and get comfortable in the water. Direction from a professional will ensure that you make the most of your time and learn the proper techniques.
• Besides a comfortable swimsuit, invest in goggles and a swim cap. The goggles will improve your visibility underwater and the cap will prevent your hair from distracting you when you breathe.
• Go into every workout with a goal. Instead of simply swimming for an allotted time period, decide how many laps you will swim, which strokes you will use and how intense you want the workout to be.
• Loosen up with some easy arm circles and gentle stretches on the deck before you jump in. After your workout perform deeper stretches for all the major muscles to relax your body and maintain your flexibility (refer to Cool Down in this section).
• Always incorporate warm-up and cool-down laps. Swim these at an easy pace. The longer you workout the longer your warm up and cool down should be.
• Keep things interesting by incorporating varying speeds and an assortment of swim equipment. Kickboards, fins, paddles, webbed gloves and pull-buoys will help you get the most out of your workout.

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