I've been a swimmer for over 15 years. Here's everything you need to start swimming for fitness

CNN

3 days ago

Swimming is not only a good survival skill but it's an excellent workout for all ages. It's low-impact, cardiovascularly challenging and a great cross-training exercise to mix into your workout regimen. If you're lucky enough to have access to a pool, it's never too late to dip your toes in the water, learn a new skill and start swimming for fitness.
Growing up by the ocean, I was in swim lessons from an early age, and over the last 15 years, swimming has remained a consistent part of my exercise routine. I've trained in both competitive and recreational pools, and have dabbled in using loads of equipment — from boards and buoys to snorkels, fins, hand paddles and more. The truth is, you only need a few essentials to get a good swim workout in. To make sure you've got the gear you need to succeed, I've rounded up some of my tried-and-true swimming must-haves. These things won't turn you into an Olympic swimmer overnight, but they will ensure you get the most out of your training every time you dive in.
Speedo Adult Vanquisher 3.0 Mirror Swim Goggles
If there is one piece of gear that's an absolute must for swimming, it's goggles. A bad pair of goggles can make your swimming experience a chore of retightening and readjusting, which interrupts the flow of your session. Swim goggles fit everyone's face a little differently, so you might have to test out a few pairs and brands before you land on the perfect ones. I'm currently rocking these Speedo Vanquisher 3.0 goggles, which stay secure, have a low-profile design and offer good peripheral vision for when you're sharing a lane with other swimmers. These goggles also come with four interchangeable nosepieces, so you can select the one that feels most comfortable on your face.
Arena Swim Goggle Case
A goggles case isn't a necessity, but since the goggles are arguably the most important piece of equipment, it's worth keeping them protected from any accidental breaks and scratches. In my experience, a goggle case, like this Arena one (which you can clip to the side of your bag for easy access) also keeps your goggles from getting lost underneath other gear or lodged deep into a pocket.
TYR Durafast Elite Cutoutfit One-Piece Swimsuit
Though you might think your standard one-piece fashion suit will hold up for lap swimming, a sport-specific swimsuit will give you much better support for speed and distance workouts. If you're a new swimmer, you don't need a closet full of suits — just one or two will be enough to keep in rotation if you're only swimming a few days a week. These TYR suits have been my go-to style for years because they have a flattering open-back design but still provide the compression and coverage I need to move comfortably.
Jolyn Triangle Bikini Top
If you're swimming in an outdoor pool and want to avoid tan lines or just prefer two-piece swim styles, Jolyn makes some of the most stylish, sporty suits out there. Made for high-intensity training like swimming, surfing and paddling, this suit can double as a supportive leisure bikini too.
TYR Swim Short Suit
Many male swimmers will opt for high-cut briefs or long, tight jammer shorts for training, but if you're new to the pool, you might not feel totally comfortable in these styles. While you can get by just fine doing laps in standard swim trunks, for a less bulky option, consider these lightweight swim shorts from TYR. Though this suit is technically meant to increase drag, it won't slow you down too much, and it's a good mix between coverage and comfort that will support you for lap swimming.
Sporti Multi Color Silicone Swim Cap
Swim caps serve several functions; they reduce drag in the water, provide a smooth surface for your goggle straps to rest on and keep your hair out of the way and protected from tangles. After having several thinner and cheaper caps break on me right as I was ready to jump in the pool, I can tell you it's worth spending a few extra dollars on a thicker and more durable cap, like this option from Sporti. Since they're also pretty much the only thing visible once you get in the water, I like to opt for fun, printed or brightly colored swim caps for some extra personality. If you have extra-long hair, locks, curls or braids, you can find swim caps specifically suited for those styles too.
Stream2Sea Mask Defog
Even if your swim goggles are antifog, they'll likely still cloud up at some point. Some hardcore swimmers will tell you they just spit in their goggles to clean them out (disgusting but it works in a pinch), while others will choose to keep a defogging spray —like this Stream2Sea one — in their bags to prep their goggles before a swim session. It's the more elegant option of the two methods for sure, but make sure that you fully rinse all the spray solution out before you strap your goggles on to prevent potential eye irritation.
Johnson's Tear-Free Baby Shampoo
For general cleaning maintenance, I'll dilute a bit of this Johnson's Baby Shampoo in some water and let my caps and goggles soak for a few minutes. I find that this gently removes any makeup or sunscreen residue left behind on my cap or the rim of my goggles and — for less than $5 — it's one of the cheapest ways to get everything clean.
PackTowl Personal Microfiber Body Towel
There's no need to go out and get a special swim towel since any regular bath or beach towel will work just fine for the pool, but if you're looking for something ultra lightweight and space-saving to add to your gear bag, I like this microfiber PackTowl. This towel also dries much faster than your typical cotton towel, so you can make use of it both to dry off poolside and again once you're in the locker room.
Speedo Adult Teamster Backpack
Even if it's just an old tote bag you're repurposing, I'd highly recommend having a designated bag to hold all your swim gear. All my swim essentials currently live full-time in this Speedo backpack, which makes it easy to grab my bag and head to the pool without fearing that I forgot to grab something important, like my cap or goggles. The spacious main compartment and plethora of pockets in this bag help keep my gear organized and protected from other swimmers' splashes.
TYR Big Mesh Mummy Backpack
I've seen lots of swimmers tote around these Mummy backpacks, especially at outdoor pools, since the mesh design allows for better airflow to keep equipment dry and free from mildew. They might not be what you want to carry your dry, post-swim clothes in, but if you want a designated bag for your wet gear or something to use between the pool and the locker room, this TYR bag is a solid and affordable option.
Sporti Adult Kickboard
Some gyms and pools will provide access to communal training equipment like kickboards, buoys and fins, but if yours doesn't or you just want your own supply for sanitary and scarcity reasons, affordable swim equipment is easy to come by. A kickboard, like this Sporti one, assists you in isolating your lower body so you can work on improving your leg strength and kicking technique. It's also a handy tool for beginner swimmers who might be hesitant to fully submerge their heads in the water or who want extra buoyancy in deeper sections of the pool.
Speedo Adult Swim Training Pull Buoy
Similar to how the kickboard helps train your legs, a pull buoy keeps your hips afloat and legs aligned so you can work on upper body technique. There are cheaper pull buoys out there, but I find they tend to be too soft, which leads to chunks of foam breaking off over time. This Speedo buoy still has a soft, comfortable feel but a more sturdy, durable build that holds its shape swim after swim.
Fngxx Swimming Earplugs, 3-Pack
Swimmer's ear is a real thing, and it's not uncommon to leave the pool with ears that feel a little clogged. While I find that my waterlogged ears tend to clear on their own within a few hours of leaving the pool, if you have more sensitive ears, you might want to grab a pair of earplugs to wear while you swim for extra protection.
Speedo Unisex Swim Nose Clip
Again, a nose clip is not something I personally use, but if you're new to swimming and trying to work on getting the right breathing technique, one could be useful. This lightweight clip will give you just enough nasal compression to keep water out without feeling uncomfortable, allowing you to fully focus on nailing your strokes and turns.
Ultra Swim Chlorine Removal Moisturizing Shampoo
It's no secret that chlorine isn't great for your skin and hair, especially if you have light or color-treated strands. To help combat any potential greening and keep your scalp healthy, I'd recommend grabbing a chlorine-removal shampoo, like this one from Ultra Swim. I keep mine in my swim bag so I can remove the chlorine smell from my hair before I leave the gym, but you can also add it to your at-home shower shelf. If you are showering at the gym, it'd also be wise to throw a cosmetics case in your swim bag both to protect against leaks and to make it easier to carry products like shampoos and conditioners in and out of the shower area.
Garnier Fructis Sleek & Shine Leave-In Conditioning Cream
Chlorine and even saltwater pools can be very drying on the hair, which is why I like to keep a bottle of leave-in conditioner in my swim bag. You can get all kinds of hair-type-specific masks or treatments, but this Garnier Fructis cream always gets the job done for me. I kept a bottle of this in my swim bag for years to help keep my hair hydrated between washes or even just on the commute from the pool to my house. I'd also pair this cream with a detangling brush to help it distribute evenly and comb through any small knots that developed while I was in the pool.
Suunto Race Watch
A smartwatch is by no means a must for swimming, but I've always found having one to be useful for tracking my overall distance, workout duration and helping to pace during interval or timed sets. Plus, if you're swimming as a way to meet some fitness goals, using a smart device is a nice way to track your heart rate, calories burned and measure progress over time. Almost every smartwatch these days is water-resistant enough to swim with, but I've been loving this Suunto watch for my training sessions. In addition to all the classic stats, this watch also tracks your stroke efficiency rate for even more dialed-in metrics. The versatility and luxe design on this watch also earned it a top spot as one of our best-tested running watches, and it's a good pick if you like to cross-train with different kinds of workouts.Read our review
Crocs Classic Clogs
Pool decks can become very slippery very fast, which is why I'd recommend having a pair of designated deck shoes in your swim kit. I've been a longtime Crocs fan, and these Classic Clogs are perfect for the pool; they're lightweight, easy to slide on and off, have underfoot traction and are quick-drying. If your pool is outside, these will also keep your feet protected from the heat of the concrete and double as locker room or shower shoes for when you're ready to rinse off after training.
Hydro Flask 40-Ounce Wide Flex Straw Cap Bottle
Hydration is key during any workout, especially swimming. I actually bought my first Hydro Flask water bottle almost a decade ago after seeing how icy cold it kept my teammates' water throughout our very humid swim practices. Whether I'm swimming outdoors or indoors, I can always rely on my Hydro Flask to provide a refreshing sip between sets, and the 40-ounce capacity is large enough to fuel my entire workout session.
What is the best way to carry your swim gear?
What is the best way to carry your swim gear?
You don't need to get anything special to carry your swim gear in, but having a dedicated bag does make it easier to stay organized. A large, oversized tote or old backpack is fully capable of getting the job done, but if you want something more sport-specific, I personally use the Speedo Teamaster Backpack to tote my gear. Some swimmers also prefer mesh-style bags, which allow for better airflow and can more quickly dry any equipment that gets wet during your workout.
Are there any different essentials to pack for swimming outdoors versus indoors?
Are there any different essentials to pack for swimming outdoors versus indoors?
Most swim essentials for indoor and outdoor swimming are the same. However, if your pool is outside, it's a good idea to wear water-resistant sunscreen to protect your skin from harmful UV rays while you swim. You might also consider investing in a pair of polarized swim goggles to help increase visibility and reduce squinting.
How often do you need to clean your swimsuit?
How often do you need to clean your swimsuit?
Because you're submerged in water, it can be easy to forget that you're still leaving behind sweat and skin oils on your swimsuit. Many swim brands recommend cleaning your swimsuit after every use, since the harsh elements in the pool can more quickly degrade the color and fit of your swimsuit if not promptly removed. Regular washing also helps keep away mildew and lingering chemical smells.
At the very least, you should rinse your suit off with water — either via a shower or in a sink — after exiting the pool. If your gym or pool facility has a swimsuit dryer on hand, it's a good idea to use that post-swim to avoid letting a wet suit sit inside your bag. Once you're back from the pool, you should hand-wash your suit with a mild detergent and lay it flat to dry. Avoid putting your swimsuit in the dryer too, since this can affect the elasticity of the suit and alter the overall fit.
CNN Underscored has a team of writers and editors who have many years of experience testing, researching and recommending products, and they ensure each article is carefully edited and products are properly vetted. We talk to top experts when relevant to make certain we are testing each product accurately, recommending only the best products and considering the pros and cons of each item. The writer of this story, associate editor Jillian Tracy, has been a swimmer for over 15 years. She used her insights as both a former competitive swimmer and a current recreational one to create a list of the essential gear you need to hit the pool with confidence.