Breathing Drills
To my breathing challenged swimmers (you know who you are 
 Here are a few more breathing drills taken and summarized from a total immersion article written by Pawel Lewicki from Poland. You will recognize some of them. We can work on them the next time I see you at the pool.
- While standing, practice inhaling through the mouth and exhaling through the nose until you are feeling comfortable and at ease.
- With feet still on the bottom and arms remaining at sides, bend forward, placing the face in the water, practiced the same breath, turning the head first to one side, then the other and working through three focal points:
- Keep the top of your head down as you breathe.
- Relax the side and back of your head into the water as you breathe.
- Establish an unbroken rhythm of mouth-inhale, nose-exhale.
- Repeat the above sequence with the lower arm extended.
- Finally go in to a full horizontal position, with a gentle push off from the bottom into Skating position and GO SLOW. Five breaths to one side. Pause. Five to the other side.
Following the breathing exercise series, practice your whole stroke, with your sole emphasis being on breathing in rhythm. Begin with a few rounds of a push-off followed by three, then five, then seven strokes—adding two strokes and one breath to each repeat. Breathe to the left on the odd rounds and to the right on the even ones. The final drill is to breathe every third stroke.
8 comments
Today I had an epiphany–with help from Matt. Here I was so focused on the rhythm of my breathing (every 3 strokes no matter what!), I didn’t realize it was ok to break the rhythm during those 300 and 400 yd swims. I was feeling my heart rate increase, my panic button would be pushed, and of course….the self doubt would follow. Those of us who struggle know this results in sloppy inefficient form–which leads to an even higher heart rate and eventual drowning! Well, I followed Matt’s advice and snuck in some extra breaths as I felt I needed them. Wow! What a difference it made in keeping me relaxed and in control. Kind of silly that I didn’t think of it myself, but we newbies….we just do as we are instructed. It’s all black and white to us! Moral of the story: when you need air–JUST BREATH!
JUST BREATHE… absolutely! Nice Job Lori. As a matter of fact, in races I end up breathing every stroke sometimes.
I did my pool drills today at the WTC. I was only able to crawl for 50 yards, but I did 4 sets each of the balancing exercises (sides and back), 50 yards of breast strokes and 50 yards of back strokes. My shoulders are a little stiff today so it was tough to do more. I am still so nervous about the swim. I feel so out of breath…today I tried to slow down on the strokes so that I can concentrate on the breathing but I could still only do the 2 laps.
Jessica,
That’s a great start. Think of how many times you have swam over the last 10 years
You will build on the 2 laps. It will become 4 then 8, etc… We ALL started where you are.
Keep doing the drills and don’t forget the breathing drills. Practice in and out of the water just getting a nice easy mantra- rythm in your head.
Next time you are in the pool, do your drills, then do 25yds, rest for 1 min, do 25 yds, rest for 1 min, do this 3 times. Go slow and “just breathe”.
Make sure you do a cool down of whatever strokes you want, or just moving your arms and legs. And STRETCH your upper back and shoulders.
Let me know how it goes.
Hey Diane, I’m still having difficulty keeping myself in a good rhythm and breathing without feeling that sense of air starvation. Brian has been great in giving me things I can do to help, but my frustration is mounting. As race day draws near I don’t feel good at all about the swim at all. Everytime I get near the pool I get depressed. I know this sounds stupid but I feel like I should be further along than I’am by now. Any suggestions? maybe total immersion?
Jim
Make an appt with me and we’ll go to the pool. I can show you the Total Immersion drills. Don’t panic, you’ll be fine. When can you meet there? I can do Thurs or, next Mon. I am going to Tuckerman’s this weekend.
Are you talking about mornings or evenings???
Either, depends on the day. We can decide tomorrow.
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