Most people concentrate on the Breathing in when they should concentrate on the exhale. Breathe out as completely as you can and your inhale will be take in more air. I like to do explosive breathing. There is a 36 yr old swimmer that I coach who was never breathing out under the water. He would wait until his mouth cleared the water and would exhale and inhale in that 1 second or so. He was also the fastest master swimmer that I coach. This is why it took me so long to notice this. I could not believe that he could swim fast repeats with such a poor breathing pattern. It was a series of breathing drills that I gave him that showed up the problem. He had been breathing that way all his swimming life !! This workout is good for promoting bi-lateral breathing in swimmers.
Stroke: Free - Bilateral BreathingMain Focus point: Roll as a log, in one unit, don’t lift head up.
Warm Up - Distance: 500m
Easy swim – 100 m: easy, smooth, freestyle. Drill: 2 by 150m as:
25m: Superman right arm extended, hand 10” under water25m: Superman left arm extended, hand 10” under water25m: Back Kick – maximum speed head lays flat on water25m: 1 arm pump – right arm only, elbow up to vertical25m: 1 arm pump – left arm only, elbow up then down to side25m: Rock & Roll, pump and recovery then into one stroke2 by 50 m one arm - with shoulder shrug recovery, hands at sides.
Rotation drill: Hands at sides, - Front / Side / Back / Side. Rest: 45 secs.
Distance: 1400 m Focus – hold same time, stroke rate & distance per stroke for all.
4 by 50m:
50m: Every 12 kicks – Rotate 90 ‘ Clockwise 50m: Every 9 kicks – Rotate 90’ Anti - clockwise 50m: Every 6 kicks – Rotate 90’ Clockwise 50m: Every 3 kicks - Rotate 90’ Anti - Clockwise 200m swim Freestyle easy pace and even pacing (count strokes)
50m: 12 kicks on side – 3 strokes – 12 kicks on side, 3 strokes 50m: 9 kicks on side – 3 strokes – 9 kicks on side, 3 strokes 50m: 6 kicks on side – 3 strokes – 6 kicks on side, 3 strokes 50m: 3 kicks on side – 3 strokes – 3 kicks on side, 3 strokes 200m: Swim Build (gain speed with every stroke, keep same stroke count)
4 by 50m:
50m: 3 kicks on side – 3 strokes – 3 kicks on side, 3 strokes 50m: 6 kicks on side – 3 strokes – 6 kicks on side, 3 strokes 50m: 9 kicks on side – 3 strokes – 9 kicks on side, 3 strokes 50m: 12 kicks on side – 3 strokes – 12 kicks on side, 3 strokes 400 m: Swim at cruise pace (Bi-lateral breathing, even pacing)
Distance: 200 m
Easy Pace 125 m Easy backstroke 75 m Super slow freestyle.
British ASA Level 2 Swimming Coach / Teacher. Working towards British ASA Level 3 Club Coach in Swimming.