The Step-by-Step Guide to Learning to Swim as an Adult

Why adults learn differently (and why that matters)

Adults don’t need more laps; they need predictable skills arranged in the right order:

• Comfort first (reduce tension so the water can support you)
• Predictable breathing (always know where your next breath comes from)
• Simple movement patterns (short glides before strokes)
• Deep-water resourcefulness (multiple ways to rest anywhere in the pool)
• Efficient strokes (freestyle/backstroke first, then breaststroke/butterfly)

Our program follows these steps through Level 1 → Level 2 → Deep Water 1 & 2 → Stroke Development I & II. Small classes—max 3:1 in shallow water and 4:1 in deep water—keep coaching personal and progress steady.  Having taught thousands of adults over the last 25 years, we stand by this proven method to learn to swim as an adult.

In our adult swimming classes, we take the time to teach fundamentals like floating.

Step 1: Get comfortable in the water (Level 1)

Goal: Lower tension and feel the water hold you up.

Core skills

• Back float: Relaxed head with just the face showing, long easy neck; let the hips rise and feel the water supporting the shoulder blades. Roll forward and stand up calmly.
• Front float (jellyfish): Relaxed limbs; feel the water’s support at the chest; tuck knees under to stand.
• Facial immersion: Inhale above, submerge your face, brief hold, come up, and clear your nose.
• Safe stand-ups: Pause any movement and stand without rushing.

Milestones

• 5 × 3–5 sec relaxed facial immersions with confident nose clearing
• 3 × 5–10 sec relaxed back floats with gentle, controlled stand-ups
• 5 × 3–5 sec smooth front floats with gentle, controlled stand-ups

Step 2: Add easy movement (Level 1)

Goal: Move a little, rest a lot—build control before distance.

Core skills

• Front glides: Gentle push-off, eyes down, long body line; stop and stand.
• Back glides: Gentle launch with ears submerged and face above; long body line; stop and stand.
• Slow flutter kick from the hips: Loose ankles; short, narrow kicks; avoid knee-kicking.
• Short swims with elementary strokes: Swim 3–5 strokes on the front and back, then return confidently to standing.

Milestones

• 3–5 calm front/back glides ? light flutter kicks ? controlled stand-ups
• 3–5 short swims (front and back) ? controlled stand-ups

Step 3: Make breathing predictable (Level 2)

Goal: Air on demand—no surprises.

Core skills

• Roll-to-air (front → back → front): Glide face-in, roll the whole body to a back float, breathe, then roll back to continue.
• Face-in breathing: Inhale above, slow bubble exhale below at conversation speed.
• Extended floating: Longer, calmer floats that feel restful.

Milestones

• 5–10 calm rolls each side with a full breath
• 3–5 “swim → roll-to-breathe → swim” loops without breath anxiety
• Able to interrupt any motion to float/back-float without stress
• Comfortable swimming a short distance with planned roll-to-air

Be confident in water regardless of the depth!

Step 4: Earn deep-water confidence (Adult Deep Water 1 & 2)

Goal: Feel safe and resourceful when you can’t stand.

Core skills

• Safe entries & resurfaces: Step-in, exhale, gentle scull, eyes open.
• Deep-water stationary options: Tread with scull + scissor kick, deep-water back float, survival float.
• Direction changes: Start/stop/turn mid-water and return to the wall.
• Scenario chains: Jump → surface → tread/float → swim → change direction → exit.

Milestones

• 30–60 seconds of relaxed tread, back float, or survival float
• Swim through the deep end on front or back with a planned rest
• Jump into deep water, resurface, and exit without ladder or stairs
• Retrieve a submerged object (surface dive) with control

Step 5: Build a simple stroke (Stroke Development I & II)

Goal: Create efficient foundations for freestyle and backstroke; add breaststroke and butterfly basics.

Core skills

• Side balance & rotation: Streamline on your side; rotate the torso (not just the shoulders).
• Simplified freestyle: One-arm drills, patient lead arm, easy roll to the back for air, then return to swimming.
• Simplified backstroke: Neutral head, smooth rotation, steady hip-driven kick, clean arm timing.
• Kick quality: Short, narrow flutter from the hips; quiet knees.
• Breaststroke foundations: Body line, kick timing (kick ? glide).
• Butterfly foundations: Body line and dolphin body wave (undulation).

Milestones

• 25 yards simplified backstroke without breath strain
• 25 yards simplified freestyle with relaxed, timed breaths
• 5+ yards butterfly body dolphins (arms in front and at the side)
• 5+ yards breaststroke kick in a gliding position
• Kick feels like a support, not a struggle

An 8-week starter plan (2–3 sessions/week, ~15–30 minutes)

Safety: Practice in supervised pools. Stay in water where you can stand until a coach clears you for deep-water drills.

Week 1 – Comfort & breath

• 5 min facial immersions (inhale above, face in, brief hold, face out, clear nose)
• 5 min back floats (6–8 × 5–10 sec) with calm stand-ups
• 5 min front floats (6–8 × 3–5 sec) with calm stand-ups

Week 2 – Short glides and kicks

• 2 min facial immersion refresher
• 3 min back & front float refresher
• 5 min back glides + light kicks + gentle stand-ups
• 5 min superman (front) glides + light kicks + gentle stand-ups

Week 3 – Short swims

• 2 min facial immersion refresher
• 3 min back & front float refresher
• 5 min alternating front/back glides + kicks + gentle stand-ups
• 5 min swim 3–5 strokes on the front (feel the glide), gentle stand-up
• 5 min swim 3–5 strokes on the back (feel the glide), gentle stand-ups

Week 4 – Add bubbles and rolls

• 5 min back & front float refresher
• 5 min front/back glide + kick refresher
• 5 min front swims (3–5 strokes) with glide, gentle stand-ups
• 5 min back swims (3–5 strokes) with glide, gentle stand-ups
• 2 min nose + mouth bubble practice
• 3 min back glide ? roll to front ? gentle stand-up

Weeks 5–8 – Predictable air

• 5 min back & front float refresher
• 10 min roll-to-air (front → back → front) 8–12 reps, slow and quiet
• 10 min front swims integrating up to 3 rolls for air without stopping (use nose/mouth bubbles)
• 5 min back swims—gradually extend the number of strokes you can do without stopping

Common sticking points (and quick fixes)

• Sinking hips on back float: Relax your legs and don’t try to hold them up!  Relaxed your weight back on your shoulder blades, grow your next, and hang down from your back
• Kicking from the knees: Keep legs long; kick from the hips with floppy ankles (like shaking water off your toes).
• Holding the breath: Think long, slow exhale under water; play around with a combination of nose and mouth bubbles; let the inhale happen naturally when the mouth clears.
• Rushing the breath turn: Rotate head and body together to get air, then return slowly and gently to face down.
• Tension everywhere: If you can’t smile, you’re going too hard. Slow down until the smile returns.

When to choose private lessons

Add a 50-minute private if you prefer a quieter setting, have a specific block (face-in water, deep ends, breath timing), or want rapid video feedback at our Swim Studio.  Having individualized coaching and practice time can help if you experience plateaus as you learn to swim as an adult.

What to bring (nice-to-have kit)

• Snug goggles (no leaks = calmer breathing)
• Swim cap (keeps hair out of the way)
• Water bottle (hydration helps relaxation)

How we coach this at Chicago Blue Dolphins

At our Swim Studio, you’ll learn in Endless Pools with mirrors and video for instant feedback. For deep-water skills, we train at UIC’s 25-yard pools with 11+ ft deep ends—ideal for Adult Deep Water 1 & 2 scenarios. Ratios stay small (3:1 shallow, 4:1 deep) so you always feel seen and supported.

Track progress like a pro

• Log each session: what felt easier, what you’ll repeat next time
• Celebrate time-based wins (e.g., 20s → 40s back float)
• Film short clips (when allowed) to see posture and breath timing improve

Ready to follow the path?

Start where you are, move at your pace, stack small wins, and achieve your goal to learn to swim as an adult. The water hasn’t changed—your skills and calm will.