8. Do it anywhere: Swimming isn't just about dingy, crowded neighborhood pools. Many recreation centers and health clubs have beautiful pools, and open-water swimming can take you to lakes, reservoirs and even the ocean. For spots to swim around the world, check the online Places to Swim directory at www.usms.org.
9. Make it comfy, mama: For women who are pregnant, swimming can safely work abdominal and shoulder muscles that support your changing body. The water and the exercise also can reduce joint stiffness, improve high blood pressure and decrease the general discomfort pregnancy can cause.
For some women, the hardest thing is simply putting on a swimsuit, said Nancy Ridout, USMS immediate past president. Remember, swimmers come in all shapes and sizes -- the most important thing is to choose a suit that fits well and that's appropriate for real swimming, so you can feel good in the water.
Ridout advises shopping for suits at your community's specialty swim stores or at reputable online sites.
All of these USMS swimmers share one recommendation for women interested in perfecting their swimming technique to achieve the greatest fitness benefit: Seek out a swimming program where the coach can help design a workout best suited to each individuals capabilities.
For more information or to find a USMS club near you, visit www.usms.org or call 800-550-SWIM.