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Bilateral Breathing

author : Gareth

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How to Breath Bilaterally.

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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