For swimmers who did not grow up swimming from an early age, this article may help. Quantifying and explaining how to breathe with different strokes and drills is a crucial part in developing strong swim skills. As an adult learner myself, I have struggled in my early years as a triathlete with understanding how to breathe properly. In coaching new athletes m, l try to explain and incorporate breathing patterns as a way to simplify and avoid these struggles I have faced as a “young” adult learner.
For some, breathing every second stroke (that is breathing on one stroke, and exhaling on the other) seems to be sufficient enough to stay afloat. The only issue that needs attention with this pattern is the tendency to over-rotate to the breathing side, while under-rotate on the opposite. Another issue is the tendency to “favor” one side over the other, so the breathing pattern unilateral instead of bilateral . We can mitigate this problem by simply switching to the opposite side every so often. To develop that in the pool, you can switch to the opposite side (the weaker) once you turn at the wall. However, this has proved time and time again not to be effective in developing a balanced stroke since athletes simply don’t prefer the weaker side and, instead, they default quickly to the stronger, more “dominant” side and the problem remains. Over-rotation to one side can create a a plethora of physiological and practical issues, among them is lifting up of the head, muscular imbalances, and, especially in open water, the inability to see what’s happening on the opposite side or the inability to turn to the opposite side in case of heavy chop or waves This is a big problem.
Another way of addressing this issues is by instituting breathing every third stroke pattern - that is to say, breathe, exhale, underwater for two strokes, before you turn to inhale oxygen on the opposite side. The initial difficulty with this pattern is the continuous exhalation for two breaths. Continuous exhalation may work on the first model (breathing every second stroke) but it can certainly be very challenging on breathing every third. To mitigate this possibility, there are two ways to be able to master breathing every third stroke.
The first method :
In this method, the suggestion is to change the speed-ration (the duration the stroke needs) so the two middle strokes are quicker - allowing for a reasonable underwater exhalation. To be more specific: the inhalation strokes should be slightly slower (longer duration - albeit by a fraction of a second) than the exhalation strokes. That way you get more oxygen as you breathe-in, then you get to quickly explode carbon dioxide underwater - so your lungs are ready for another inhalation on the opposite side. So, if you can imagine yourself swimming: inhale on the Right side - make sure this stroke is slightly longer, exhale underwater for two strokes - those two strokes are quick to allow you to completely expel all carbon dioxide, then turn to the Left side to inhale, rinse & repeat !
The second method :
If you have had difficulty doing the first method , then maybe you should try this this method. The suggestion is to hold your breath for a small portion one of the two middle strokes, then continue to exhale for the remainder of strokes (about a stroke and a half ) before turning to the opposite side to breathe in oxygen. If we can simulate it: take a breath on the left side, once your head is in the water - hold your breath for about half a stroke, then continue to exhale for the remainder of this stroke and the following stroke (remember those two strokes in the middle are still quicker), then turn your head to the right side to inhale again.
It is imperative that you understand how to breathe - not just when you are swimming freestyle, but also as you perform drills. There are a lot of athletes who don’t necessarily understand how to breathe and suffer hyperventilation an extremely elevated heart rate during swimming and drills. This can simply be avoided by practicing the patterns I have described . Also , I will attempt in this article to address the breathing patterns of some of the most familiar drills:
One Arm stroke drill :
You can breathe (inhalation)every second stroke, every third, or every fourth. For beginners, you can breathe every stroke- that means you take breath in one stroke, exhale on the second.
If breathing every third, take oxygen in the first stroke, hold your breath for half a stroke- finish exhaling for the remainder of the strokes, then come up for oxygen on the third.
If breathing every fourth (advanced): take oxygen on the first stroke, hold your breath on the second, exhale on the third, breathe in again on the fourth.
Catch -up drill : (there is no pausing of your breath underwater)
If breathing to one side on the catch-up drill: inhale on the right side, exhale when both arms in the water. Repeat.
Breathing to both sides: inhale on the left side, exhale on the middle while you are pausing, turn to the other side to inhale .
Unco drill:
If breathing every second stroke: Inhale to the opposite side of the stroking arm. Exhale for one stroke underwater..
If breathing every third stroke: inhale on the opposite side of the stroking arm, pause your breathing for one stroke, underwater, exhale on your second stroke underwater, come up for oxygen on the third stroke.
If breathing every fourth strokes: (advanced) Inhale on the opposite side of the stroking arm, hold your breath for one and a half strokes underwater, exhale carbon dioxide for a stroke and a half underwater. Come for oxygen on the fourth stroke..
I understand this maybe impractical and theoretical since it’s in the written form , but you can take notes and try to put what I have suggested here into practice . I hope this is helpful . please leave a note, ask a question, or let me know that you read my article. Thank you.
Very helpful, thanks Marques.