Swimming, like any other sport, you need to practice regularly. The regularity and duration of the training should depend on your physical capabilities and goals. For fans of the best option is two to three times a week for 40-50 minutes. The ideal option is training with a coach (either in groups or individually), as an experienced teacher and the class is correctly built, and all your mistakes will show, and will encourage you to perform difficult exercises that will allow you to significantly progress in swimming. But if you decide to do yourself, you need to remember a few simple rules. First of all, you need to start training with warm-up. If possible, spend at least 5 minutes to warm up on land. Follow it sequentially from the top down - first you have to gently warm up the neck, then hands brushes to the shoulders, the torso (especially the back), and finally the legs. By the way, hot shower before the start of classes, which must be taken in any pool, is also good for your muscles. If the possibility to perform warm-up on land is not, then definitely do it already in the water. Warm water is very different - it all depends on what exactly you devote this training. Depending on your fitness it can be both the 50 m breaststroke at the slide, and immediately shock 400 m a complex. In any case, do not try from the first seconds to give all what you can do - start slowly, listen to your body, gradually increase the intensity of performed exercises. The main part of the workout is better to consider in advance. Alternate exercises for the hands and feet, endurance and strength, speed and technique. The different types of exercises can be found both in text format and in the form of video tutorials on the Internet. There you can find ready-made training plans. Do not neglect the exercises with additional equipment - shovels, boards, kolbaskami, fins and other devices. If you think that you are doing something wrong, and to ask the advice of no one, ask a friend to record you on a video (or record themselves using a tripod), take a look at ourselves - the error immediately jumps out at you in the eye. Try to observe the specified time intervals with 1 minute rest or a series of exercises that need to be fulfilled over a certain amount of time). You don't have to be newfangled waterproof watch with a stopwatch - in most of the basins on the walls hang the clock to track the session time, and at the same time and control the course of the training. After the main, intense part of the workout, do not neglect the so-called "occupai" - swim at least 50-100 meters slowly, quietly, gradually relax your overworked muscles.