Why swim

• You don’t like running but want to get that cardio in? Swimming is the perfect way to do that! It’s also easier on your joints and engages all major muscle groups. 
• Like any exercise, it’s a great mood-booster. But it’s also an investment in your mental health: apart from regulating your breathing, you need to focus on your technique and count the lengths you’ve swum in the pool. With so many things to keep in mind, you get a respite from the worries of your daily life.
• We know that breathing is a way to cope with panic and anxiety, and during a swim you get to practice your breathwork aplenty. It’s also a great exercise for your lungs. 
• Sitting at a desk all day? Swimming will help your back stay strong and healthy, supporting that good posture.
• A great community: if you are training as part of a group or a club, you get to hang out with people with similar goals and interests, join swimming races together, and just have fun on every session.

Where to start

For any ITMO student, the first place to go is, of course, ITMO’s very own sports club, KronBars. At the dedicated swimming club, you can not only learn to swim and improve your technique at regular training sessions, but also join various events throughout the year – including ITMO Swimming Open, a major tournament drawing participants from all over the city. The club trains at a swimming pool close to ITMO’s Lomonosova Campus.

“Our classes are organized in a way to accommodate students with different training levels: we have three lanes, one for beginners, middle-level, and trained athletes. Students in these groups get different tasks that they can perform at a comfortable pace, while coaches take note of the technique, offer comments, and answer questions. If you are a complete beginner, you’ll learn how to swim in just 1-2 classes. We make sure that our classes are comfortable and beneficial for everyone,” says Pavel Kamenshchikov, the coach of ITMO’s swimming club.

In the summer, ITMO Family members can also enjoy outdoor swimming in Yagodnoe sports and leisure camp. Many of the university’s student and sports club organize trips or even longer stays in Yagodnoe, so keep an eye out for announcements on their social media. 

St. Petersburg also has an abundance of swimming pools and gyms where you can practice. For instance, ITMO students get a discount membership at WorldClass gyms. There are also many swimming clubs and schools in the city, if you are looking for a community.

What you’ll need

Must-have equipment: 

• Swimsuit;
• Swim cap;
• Swimming goggles;
• Towel;
• Flip-flops/slippers.

All can be found at Sportmaster, the Russian multibrand activewear store. Additionally, you can check out Mad Wave, a Russian swimming gear store, or some others from our list.

The list above is really all you need to start. Some also like to have a water bottle at the pool, especially for training with longer distances, but this is up to preference. Plus, all swimming pools will have kickboards and pull buoys that you can train with, so there is no need to buy your own unless you really want them to be personalized. 

As you progress, your list may expand to include fins, paddles, special weights or belts, and other equipment – you will know when to get it (or be recommended to acquire it by your coach). 

Top tips for beginners

“Think when you swim, to make your movements more efficient. Ask for feedback from your coach and analyze your technique yourself to work on your mistakes. Work on your overall fitness, as well as your technique, they always go hand in hand,” adds Pavel Kamenshchikov.

1. Start training with a coach or as part of a group, as it might be hard to trace your initial mistakes by yourself. Repeating basic exercises all by yourself might also be a bit boring until you get used to it.
2. Take your time. If you’ve never swum before, it’s going to take time adjusting to all the mechanics of breathing, counting strokes and lengths – there is a lot to take in. Don’t pressure yourself into great results from the start.
3. Learn to pace yourself. As you venture into longer distances, this will become a crucial skill: find a comfortable speed where you are not overexerting yourself that you can maintain; listen to your body to adjust as needed. 
4. Master your technique. Sometimes, a stroke that seems harder to perform will actually make the entire movement easier. Listen to your coach and practice first, and then you’ll find that distances and results are around the corner.

Interested in other water activities? Read all about paddling in this article.