If you are a beginner, you may want to start with a swim workout. For starters, try doing a 50-meter lap with fins. Make sure to rest 30 seconds between each lap. Eventually, you can add in another lap or two. Repeat this pattern for about 15 minutes. Once you feel comfortable, you can increase the length of your swim workout to 30 minutes.
To increase your efficiency, you should start by swimming with your arms extended. Your elbows should be turned out as you extend them back. Then, stretch your opposite arm forward. Keep your hands in line with your hips and try not to overstretch or twist. If possible, you can also use pulling equipment to build up your upper body strength.
If you want to work on using your forearms, you can try the forearm paddle drill. This involves using your forearms to propel yourself through the water. Your elbows should be angled out and point downward toward the bottom of the pool. When you start this workout, your forearms should feel more resistance, so you can extend your stroke.
While swimming is a low-impact exercise, it requires discipline to see results. It is important to practice for a few hours every week if you want to see maximum benefits. A general guideline is to swim three to five times a week for twenty minutes.