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What you need
■ SWIMSUIT
This should feel comfortably tight. As a rough guide, women should be able to bend down and stretch both arms above the head in a standing position without feeling that the suit is too tight.
For men’s trunks, the fit around the groin area should not be overly tight.
■ GOGGLES
 These help to protect the eyes from irritation from the water and help you to see underwater. In making your selection, first try a pair on without strapping it around your head. Press the goggles gently onto the eye sockets. They should stay on without falling. If they fall, you may need one with better suction to prevent water from seeping in.
■ SWIM CAP
This is not essential but can protect your hair from pool chemicals. For those with long hair, a cap can help to keep your tresses in place. Look for a silicone cap as this is more comfortable and lasts longer.
■ KICKBOARD
This allows swimmers to use only their legs when they swim and is
often used to practice kicking.
■ SUNBLOCK
This helps to prevent sunburns and block out harmful UV rays, which may cause skin cancer.
Warm up exercises
Swing your arms and do light stretching exercises for about five
minutes to facilitate blood flow.
Tips
■ Those who do not know how to swim should sign up for lessons
with a licensed coach. They should not try to teach themselves.
■ Those who know some basic strokes should swim a distance that they are comfortable with without feeling breathless.
■ If you have not been swimming for a long time, start with short
distances of, say, 25m or 50m. Gradually increase the distance. As a rule of thumb, listen to what your body is telling you. Stop if you are in pain.
■ Have patience. People who pick up the sport in adulthood may not be as flexible as those who do so as a child. These adults might chart slower progress, but they should not give up.
Information from David Lim of Yellowfish Swimming School and Barry Prime, director of swimming at Singapore Swimming Club.
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