I'm a 16 year old biological female. (i prefer they/them so please try to use that when referring to me) i haven't done any kind of exercise in about four years. i started swimming in december, i go three or two times a week. i swim one kilometer or 1100 yards when i go. is that too little? i also don't have a swimming cap, and i have fairly long hair. do i need one? also my goggles always fog up or there's water on them. i can never see clearly, is it the glasses fault or how do i fix it? i'm sorry about any mistakes, english isn't my native language. thank you.
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