I was never a great swimmer. After correcting a few common mistakes, I can now get a solid workout in the pool.

If you’re a beginner, swimming three times a week for 30 minutes at a time is recommended, says Gange. It sounds simple, but you may be surprised at how effective the workout can be, he says.

“You wouldn’t go right out and say, ‘I’m going to run 10 miles,’” said Cokie Lepinski, a U.S. Masters Swimming coach ... The New York Times One way beginners can improve technique ...

a swimming instructor and fitness coach. “This includes checking the water quality, currents and presence of rocks and debris, as well as being vigilant for signage and warnings.” He also ...