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So now you are in the pool. You followed my first session and you are well prepared and ready to get into the water. Don't forget your goggles! Sit on the side at the shallow end. Familiarise yourself with your surroundings. Look for fire exits, steps out of the pool, see where the lifeguard sits - all these things will help you feel more secure and build your confidence. Look at the people in the pool - they will vary in age, shape, size and ability. They will all be getting on with what they want to do. Nobody will be watching you so you have no reason to feel embarrassed.

Find the steps to the shallow end, or, if you feel confident to do so - put two hands to one side and lower yourself in so you are facing the wall. Hold the side on the pool. Tip one: You can not swim with your shoulders out of the water! Place your shoulders just beneath the surface.
Task One: You are holding the wall, facing the wall, and have your shoulders beneath the surface - Lift your feet about one inch off the bottom without raising your shoulders... do this again and again and each time direct your feet further back and up until you eventually stretch your legs out behind you at the surface. As you are stretching your legs back it will help if you press your elbows into the wall directly below your hands. Once your legs are comfortably up there - give them a little kick. Kicking is from the hip, keeping your knees and ankles flexible and your toes pointed backwards. Put your legs down - do it all again. Again and again until you feel fine with it. Repetition is good for learning and relaxing.
Task Two: You must learn to put your face in the water with confidence. Holding the side with two hands, facing the wall and with your shoulders just beneath the surface; take a normal breath and blow out towards the water so you make ripples with your breath. Do it again with your chin in the water - remember to blow out. Do it again with your mouth in the water - remember to blow out under the water - then raise your mouth just out of the water to breathe in - do it again this time taking your chin, mouth and nose into the water - remember to blow out in the water. Again raise your mouth out to breathe, then face down with your chin, mouth, nose and eyes in - blow out under water. Your body should not be moving anywhere during this task. Once you think you have the hang of putting all your face down and blowing out - go back to the first task.
Task One and Two combined: Hold the side with two hands, shoulders beneath the surface, elbows pushing into the wall directly below hands; lift feet and stretch legs out behind. Begin a gentle kick to keep your legs at the surface, take a normal breath and place your face down into the water to blow out. Lift your face, keepng your shoulders down and breath in again to repeat the task.
Your are doing so well. If you have got this far then you will be keen to move on but this is it for this session. Return to the pool at least three times and repeat all that you have done here. Do not attempt more, you may do it wrong and upset your progress.
If you missed the first session to this, you will find it in Tips for learning to swim - Watersport - Outdoor & Sportsman - Sports & Recreation! I don't know yet where this one will end up and I don't know where the next session will go, but if you are keen you will find me... good luck in the pool.

Learn more about this author, Tricia Barrett.
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