Prepare. Before you even think about performing complex movements, there is a lot of work to be done. If you are not comfortable swimming in deep water, take a few swimming lessons. You do not want to be upside down and hitting your head in the shallow end, that's why a deep pool is essential.
Get relatively fit, this is a good thing. Try running around the block three times a week or going on a treadmill is good. You don't have to be bodybuilder fit, but enough so you won't get tired after fifteen minutes.
Ask yourself, do you have solid core strength? Movements upside down require a surprising amount of effort from your core. Crunches and "the plank" are good things to do.
Question your arm strength. Are your arms strong enough to withstand endless use? If not, using some light (no more than ten pound ones) weights is an excellent way to build up arm strength.
Get flexible. Flexibility is key to synchronized swimming. You want to avoid injury as much as possible. Stretches such as lunges, pigeon, butterfly, straddle, pike position are the most influential. Synchronized swimmers often test their flexibility by using splits (left, right, and middle). Try attempting them, but don't force yourself to go flat. It takes years to get that amount of flexibility. Don't forget to stretch your arms as well.
Gather your much-needed supplies essential for synchronized swimming. Here is a good list: A good one-piece (no bikinis) swimsuitStart Synchronized Swimming Step 6Bullet1.jpg 1 swim cap (some prefer silicone caps, latex caps may damage your hair, even though silicone is more expensive.)Start Synchronized Swimming Step 6Bullet2.jpg At least one pair of goggles, as sometimes they break.Start Synchronized Swimming Step 6Bullet3.jpg 1 or 2 nose plugs (You find it better to get the professional or competitive nose clips. They stay on your nose much better than the cheap plastic ones. Usually they are peachy-coloured, making them quite easy to lose.)Start Synchronized Swimming Step 6Bullet4.jpg 1 or 2 towelsStart Synchronized Swimming Step 6Bullet5.jpg 1 pair of flips flops or 'Crocs' to wear on deck. (You can often pick up a virus from walking barefoot on the deck, resulting in nasty warts or infections.)Start Synchronized Swimming Step 6Bullet6.jpg Shampoo, conditioner, or other hair productsStart Synchronized Swimming Step 6Bullet7.jpg 1 hairbrushStart Synchronized Swimming Step 6Bullet8.jpg 1 large bag to carry everything in.Start Synchronized Swimming Step 6Bullet9.jpg
Start swimming. The best way to give you a good introduction to synchronized swimming is to start with a qualified coach (not just the lifeguard at the local pool). Check with your region's local synchro organization. Often they will direct you to a club or coach.
If you are not able to find a coach, don't be afraid, jump in! (Not literally!)
Start by stretching, as outlined above. Then, get into the pool and start swimming. You can do freestyle (front crawl), backstroke, breaststroke, fly, whatever gets you warmed up. A good rule is to stop after ten minutes.
Start with the basic sculls. Headfirst scull: Lay your hands flat on the water, palms facing the bottom of the pool. They should be under your bum. Tilt your hands so your thumb is just in the water, and like a paddle push your hand outwards. Now tilt your hands so your pinkie finger is just in the water, and pull your hand back into you. Do this with both hands at the same time. To keep yourself stationary, don't point your fingers upwards, as it will make you move forwards. Sometimes, making a slight figure-eight will help people, too. You can do this scull laying on your back. This scull will work if you lay on your stomach, but scull underneath your chest, instead.
Support scull: You will do this scull when you are upside down underwater. But for now, stand in the shallow end. Lay your hands in the water, palms facing upward towards the ceiling. Pull your hands towards you so that they are parallel with your side. You arms should be in a shape of an "L". Hold your hands flat and touch your pinkies together. You should feel like you are holding a tray and they are clanking together. Repeat to yourself, "in, out, in, out".
Go out into deep water and do an inverted tuck, basically like a somersault position, but you are stopping halfway through. Your shins should be breaking the surface. Lean back underwater so only your legs are tucked into the somersault. Try support scull then. You should feel your shins being lifted out of the water.
Do the Eggbeater: Pretend you are sitting in a chair in the shallow end. Put your shoulders back and chin up. Remember the headfirst sculling - stick your hands on either side of you, so you are making an "L" with your arms in the water and start sculling. Now the hard part. With your left leg, make a counter-clockwise circle. With your right leg, make a clock-wise circle. Keep alternating leg circles, keeping a fast pace. You are now doing eggbeater! Remember to keep sculling at the same time. This is what swimmers use to keep themselves out of the water when they are lifting their arms out of the water.
Try one basic move. Lay on your back. Bend down so that your head and your feet meet. Next scull at your feet. Now push up so that your feet and your calves are in the air.
Master the basic skills of synchronized swimming. Show your friends! Or better yet, keep trying to further expand your skills with a coach! You can also take a couple of tests, the swim England synchro ones are good ones to start with, you can then move onto grades.
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