Swimming Articles
Teaching the Fundamentals Part 1 - Breathing
By Anita Iossifidis
None of the four competitive swimming strokes can be developed to their maximum if the fundamentals aren’t firmly established first. Most stroke flaws can trace their origins back to faulty fundamentals, so don’t assume that someone who has attained squad level will necessarily be strong in these.
The fundamentals are
• Breath control
• Breathing technique
• Head position
• Body position
• Kick
Together, the fundamentals build a balanced stroke.
In our experience, the fundamentals get neglected at all stages of a swimmers development. Our programme attempts to redress this neglect. Work on the fundamentals then should be seen as a priority before a swimmer can move onto more complex drills. Spending time at every squad level (it can easily be incorporated during the build-up phase of the season, or during a taper or recovery week.) will reap high rewards.
Breathing
Breathing patterns vary according to the stroke being swum or the distances being raced or covered in training. Also, swimmers will find their natural rhythm with breathing. However, if the swimmer is not breathing properly in the first place, they will be using energy needlessly that could be directed into other aspects of their stroke. It is surprising how many swimmers – even good swimmers, don’t inhale or exhale properly. At any level, it is advisable to go through the following series of exercises. Some of these drills can be done as dry land work.
• It may seem obvious, but explain to swimmers that they have to breathe through their mouths. As land based animals we are conditioned to breathe through our noses. Learners will often try to inhale through their nose.
• The breath in should always be quick and short, but the breath out is always longer than the breath in. At the end of the exhale, there should be a forceful puff or explosion using the abdominal muscles, to rid the lungs of any remaining stale air, prior to inhaling. Try this. Holding your hand in front of your mouth, breathe in on the first count and out for the next 4 counts. On the last count, (number 5) explode any remaining air and inhale quickly on number one in the next cycle. Repeat this cycle of 5 counts over and over until it becomes rhythmic. Feel your breathe on your hand as you do this. Direct the swimmer’s attention to what they should be feeling throughout. Ie they should notice the exhale is one continuous stream of air from the mouth. On number 5, they should feel the stomach push the air out. The important point is that swimmers should be able to control the outflow of air. Some swimmers in fact hold their breaths as they swim, only exhaling as they turn for the next breath. This is OK for a 50 metre sprint where you want to race with minimum breaths, but even so as stale air pressure builds, it is advisable to release some of the pent up pressure rather than holding it all in. Actually, holding the breath can be quite dangerous, particularly in older adults, not only from the buildup of carbon dioxide, but also because breath holding increases blood pressure. Anybody with high blood pressure, or older adults, should be discouraged from any breath holding activities often known as hypoxic training.
• The breath in should be quick, but deep. Most people will take a deep breath by raising their shoulders and trying to expand their ribcage or intercostals muscles. However, if combined with diaphragmatic breathing as used by opera singers, the breath will be more relaxed, easier and fuller. Try this exercise lying down. In a relaxed position with both hands on your abdomen, feel your breath in and out. Every now and then take a deep breath, but imagine that your lungs are expanding outward into your back and the floor and that the air is flowing downward into your stomach. Your hands should feel your abdomen rising or expanding, not sinking.
Freestyle:
It is generally accepted that bilateral breathing, as long as the stroke is symmetrical is best, because over a lifetime, it helps the swimmer build a better-balanced and more symmetrical stroke. Breathing unilaterally can also, over a lifetime, develop muscle imbalances and contribute to soft tissue injuries.
Remind your swimmers to imagine they are inhaling the air deep down into their stomach and back, then try to control the outflow for either 2, 3 or 4 strokes, remembering that final puff out as they turn to breathe. If any breath holding exercises are to be performed, the key is keeping the lung cavity relaxed throughout and, allowing stale air build up to be released through gradual and controlled exhalation.
Not only is the technique of breathing important, but so too is the exact timing of the breath. If it is out of time, the whole stroke can become unbalanced. Many swimmers try to breathe too long, or turn their head back into the water too early, or simply turn at the wrong time. Also when the head is in the perfect position breathing, one goggle will be under water and one above.
You should be turned and inhaling as soon as your hand gets to your leg at Position #1. INHALE; Between numbers one and two. (See I,2,3 drill or Finger Tip Drag drill elsewhere in this section)
As your hand passes your eyes, that is the trigger to return your face DOWN into the water: Your head must be down (eyes look straight below you) a moment before your hand entry.
EXHALE: Between numbers three and one. Explode any remaining air out as your face emerges (similar to blowing candles out on a cake) prior to the next breath.
Backstroke:
Breathing on backstroke is probably the most neglected of all by coaches and teachers alike. Instruct your swimmers that a regular rhythmic breath is best with a pattern similar to Freestyle ie breathe in on one stroke and out for 2, which is similar to bi-lateral breathing on Freestyle.
Butterfly:
In recent years, there has been a general trend toward a flatter style of butterfly with movement of the head minimized. The swimmer should endeavour to breathe with the water level at or just below the lip line. Novices however, will attempt to climb above the water and get their mouth well clear to ensure a good clean breath. The onlooker will often see daylight underneath the chin. The higher the head lifts however, the lower the legs and hips sink causing additional drag.
Breaststroke:
The opposite however is true of Breaststroke where lifting the mouth clear of the water seems to be more desirable, since it enables the swimmer to better position the legs during their recovery which lessens drag. In other words, there is a trade off between the negative and positive forces for maximum effect.