Freestyle Swimming Technique | Breathing

Introduction

This tutorial is designed to help you improve your freestyle swimming technique, focusing specifically on breathing. By enhancing your breathing strategy, you can become faster, fitter, and stronger in the pool. This guide is based on expert insights and slow-motion footage to ensure you understand the nuances of effective breathing while swimming.

Step 1: Master Body Positioning

• Maintain a streamlined position: Your body should be horizontal in the water, with your head in line with your spine.
• Engage your core: Tighten your abdominal muscles to help stabilize your body and reduce drag.
• Position your head: Keep your head relaxed and in a neutral position, looking down at the water rather than forward.

Step 2: Learn Proper Breathing Technique

• Breathe every two strokes: This allows you to maintain a consistent rhythm while swimming.
• Turn your head, not your body: Rotate your head to the side to take a breath while keeping your body position stable.
• Inhale quickly: Take a swift breath through your mouth and then return your head to a neutral position.
• Exhale underwater: Start exhaling as your head turns back into the water, ensuring a steady flow of air.

Step 3: Coordinate Breathing with Stroke

• Timing is crucial: Ensure that your breathing is synchronized with your arm strokes. Breathe in as your arm on the side you are turning towards enters the water.
• Use your eyes: Look at your hand as it enters the water to help guide your head position and breathing timing.

Step 4: Practice Bilateral Breathing

• Alternate your breathing: Practice breathing on both sides to promote balance in your stroke and improve overall technique.
• Use drills: Incorporate drills such as "3-3-3," where you take three strokes on one side, then three on the other, to build comfort with bilateral breathing.

Step 5: Incorporate Breathing Drills

• Bubble blowing: Practice exhaling bubbles while your face is in the water to become comfortable with exhaling before inhaling.
• Single-arm swimming: Swim using one arm while the other is extended in front, focusing on your breathing technique without worrying about a full stroke.

Conclusion

Improving your freestyle swimming technique with a focus on breathing can significantly enhance your performance in the water. Remember to maintain a streamlined body position, practice proper breathing mechanics, coordinate your breathing with stroke timing, and work on bilateral breathing for balanced technique. Incorporate these steps into your training, and you'll find yourself swimming faster and more efficiently. For further improvement, consider tracking your progress and seeking feedback from experienced coaches.