Bilateral Breathing

author : Gareth
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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 Breathing
Main 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 water
25m: Superman left arm extended, hand 10” under water
25m: Back Kick – maximum speed head lays flat on water
25m: 1 arm pump – right arm only, elbow up to vertical
25m: 1 arm pump – left arm only, elbow up then down to side
25m: Rock & Roll, pump and recovery then into one stroke
2 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)


4 by 50m:

                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

Cool Down:

                Easy Pace 125 m Easy backstroke
                75 m Super slow freestyle.

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date: September 4, 2004

Author


Gareth

British ASA Level 2 Swimming Coach / Teacher. Working towards British ASA Level 3 Club Coach in Swimming.

Author

avatarGareth

British ASA Level 2 Swimming Coach / Teacher. Working towards British ASA Level 3 Club Coach in Swimming.

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