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The Honolulu Advertiser
Posted on: Friday, March 14, 2008

Don't let fear keep you from swimming

 •  2008 Recreation
Video: Getting out and into the water
 •  Jamba Banana Man Chase May 10 at Magic Island
 •  Sports notices

By Catherine E. Toth
Special to The Advertiser

Hawaii news photo - The Honolulu Advertiser

Swimming coach Joe Lileikis points out some stroke techniques to his adult students at The Oahu Club in Hawai'i Kai.

JOAQUIN SIOPACK | The Honolulu Advertiser

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TODAY

Swimming

PREVIOUSLY

Jan. 25: Sand soccer

Feb. 1: Escrima

March 7: Running

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WHAT IT WORKS

Swimming works shoulders, arms, back and core muscles, while maintaining cardiovascular fitness without the inherent risks of joint and muscle overuse.

What you need

Goggles: Depending on the quality, goggles range from $8 to $30. Coaches recommend getting at least two pairs. Tinted or clear is optional.

Swimwear: For men, swim trunks can range from $25 for a basic pair to more than $100 for high-tech swim gear like the Nike Hydra Jammer. You should get trunks with water-resistant fabric and, if possible, sun protection. For women, opt for a well-lined, one-piece swimsuit in water- and chlorine-resistant fabric. These suits can range in price from $30 to $80. Look for wide straps that are comfortable and stay put.

Swim caps: These aren't vital, but they're helpful. Swim caps come in three material options: lycra, latex and silicone. Latex is typically the cheapest (about $3) and silicone is the most expensive (about $12). Make sure the cap fits snugly and comfortably.

Kickboard and pool buoys: Kickboards and pool buoys can help swimmers hone technique and beginners feel more comfortable in the water. These can cost anywhere from $8 to $12 each.

Sun protection: Protecting your skin against harmful ultraviolet rays is a priority for swimmers. Look for water-resistant formulas with an SPF of at least 30. Prices range from $6 to $60.

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Are you tired of the same old fitness routine? Are you looking for a way to get into shape and have some fun? The Advertiser will be offering a look at different types of activities to get you up and active or moving in a new direction.

It's hard to believe that Hawai'i — which is surrounded by water — has the second-highest resident drowning rate in the nation, a rate that's twice the average for the rest of the country.

But it's true.

Each year about 65 people in Hawai'i drown in the ocean, and nearly half of them are residents.

"It just baffles me that there are people who live here who can't swim," said Kevin Flanagan, head coach of the Kamehameha Swim Club and swim instructor at The Oahu Club in Hawai'i Kai. "There are people who freak out if they can't touch bottom. Of all the places to live. I am mesmerized."

There's no better time to learn to swim — or to hone the skills you already have — than now, with the warmer weather and a series of swimming events starting up soon.

There is a variety of adult classes around the state that cater to a range of swimmers, from those who are deathly afraid of the ocean to those trying to shave seconds off their 800-meter time.

The first step, Flanagan said, is to know what your goals are and find a program that will help you meet your needs.

Even at the beginner level, there are different reasons for people to start swimming. Some want to overcome their fear. Some finally have the time to learn. Others just want to add a new workout to their fitness regiment.

"It's one of the best workouts you can get because it's full-body," said Flanagan, who was an All-America swimmer at Florida State and competed in the 2000 Olympic Trials. "When you're running, you're predominantly working your legs and cardio. With swimming, you're working your arms, legs and lungs. I'd much rather be in the water where it's nice and comfortable (than running)."

For those who are terrified of the water, it's critical to find a program that addresses those specific needs, said Melon Dash, president of the Florida-based Transpersonal Swimming Institute and longtime swim instructor who specializes in teaching people scared to swim.

"There's a common perception that if you don't swim or (are) afraid to swim, you just gotta take swimming lessons and learn strokes," said Dash, who's been teaching in Hawai'i for 18 years. "That's what a lot of people — even swim instructors — believe, and that's not true."

Dash said beginners should first feel comfortable in the water. She recommends people go to a shallow pool or to a protected beach area — such as the lagoons at Ko Olina — to learn how to move and react in the water. People should pick beach spots with no wave action and preferably with lifeguards and stay in less than 2 feet of water. Pools are better options because they are controlled environments.

"They should just sit there and put their elbows back in the sands and lie there and feel the water holding them up," she said. "People don't believe the water will hold them up ... It's all about people feeling they're in control the whole time."

For those interested in improving their skills — either to hone their technique or compete in their first swimming event — Flanagan recommends finding a class in a pool setting, where instructors can focus on specific skills.

"It makes monitoring much easier," he said.

The bottom line in starting any program, Flanagan added, is finding one that works for your goals and skills.

"You want to have fun and enjoy the sport," he said

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QUICK LOOK

WHERE TO LEARN

To learn proper technique, people should consider signing up for a swimming class. Most swim programs offer classes for adults. Choose a class taught by a licensed instructor that addresses your needs and skill level. Here are some options:

Adult Masters Swimming, The Oahu Club: Located in Hawai'i Kai, The Oahu Club offers one of several adult masters swimming programs on the island. Classes run Monday through Friday at various times. Cost is $60 a month (three-month minimum), $60 for eight workouts, $115 for 16 workouts, with discounts for members. Call 395-3300, or go to www.theoahuclub.com.

Leahi Swim School: Around since 1974, Leahi Swim School aims at creating a nurturing environment for first-time swimmers. Cost ranges from $60 to $150 depending on how many lessons you take. Two locations: Manor and Pearl City. 735-1666, www.leahiswimschool.com.

Learn To Swim, American Red Cross, Hawai'i Chapter: Annually, the Red Cross sponsors free summer swim classes for adults and kids at Ala Moana Beach Park starting in June. Adult classes, which are geared toward nonswimmers, are held in the evenings on weekdays. Free. 739-8151, www.hawaiiredcross.org.

Swim Hawai'i: Founded in 1986, Swim Hawaii offers a range of classes at La Pietra Hawaii School for Girls for adults from beginners to advanced athletes. The school also offers a freestyle stroke clinic and video workshops. Cost varies. Contact founder and director Jan Prins at janprins@swimhawaii.com or call 734-3430 between 8 and 9 p.m. www.swimhawaii.com.

LEARN MORE

Hawaii Masters Swimming Association: www.hawaiimastersswim.org

Hawaii Swim: www.hawaiiswim.com

U.S. Masters Swimming: www.usms.org

Waikiki Swim Club: www.waikikiswimclub.org

Reach Catherine E. Toth at ctoth@honoluluadvertiser.com.