Top tips

Keep hair out of the way: tie up long hair or, even better, wear a swim cap. It helps with breathing, visibility and reduces drag in the water.

Swim on an empty stomach: eating before swimming can feel uncomfortable. Allow at least 1 to 2 hours after a small meal and 3+ hours after a heavy one to avoid discomfort.

Stay hydrated is a workout: drink water before and after your session.

Follow pool rules: they are in place for your safety, so always take note and respect them.

For water in your ear: tilt your head to the side and hop on one leg until the water trickles out. It works like magic!

Pool etiquette is a thing: always be aware of others in the pool, especially when pushing off, turning and lane swimming

Practice makes progress: swimming, like reading or maths, improves with time and repetition.

Choose wisely: a brightly coloured swimming costume for good visibility and well-fitting goggles