Pro Swimming Tips & Drills by Olympian Nisha Millet

Here are some freestyle breathing tips for beginners. I take you through how much your shoulders and hips need to rotate to get your breath. Remember to keep your legs kicking to maintain momentum.

I demonstrate two deep water survival skills: the doggy paddle and sculling. These are life-saving skills that help you stay afloat, and you can practice them in the shallow end first to build confidence.

Worried about putting your face in the water? I share a few pointers to help you overcome that fear, like using good goggles and focusing on exhaling through your nose underwater. Never hold your breath.

Let's debunk a myth: does chlorine tan you? Absolutely not. It's the sun's reflection on the water that causes a tan. If you swim in the early morning or late evening, you can get fit without the tan.

Swimming is amazing for your mental health. The silence underwater has a meditative quality, and studies show it boosts mood-lifting hormones. It's the best gift you can give yourself after a tough day.

Swimming is simple. You only need three essentials to get started: a comfortable swimsuit, a silicone swim cap, and a good pair of goggles. I share some tips on how to choose the right gear for your swim journey.

Thinking about your New Year's resolution? Here are a few reasons why you should learn to swim. It's a low-impact, full-body workout that's great for mental health and suitable for all ages, from toddlers to seniors.

Can you swim when you have your period? Of course you can. I've swum through my periods since I was a kid, and it actually helps with cramps. Don't let it stop you from enjoying your favorite sport.

This tutorial shows you how to do your freestyle side breathing. It's one of the toughest skills to master, but with practice, you'll get the timing right and be able to swim lap after lap.