STRICTLY SWIMMING BLOG

Front crawl, also known as freestyle, is one of the most popular swimming strokes and is a fundamental skill for both competitive swimmers and recreational swimmers. However, the technique for front crawl stroke can differ significantly when swimming in the controlled environment of a pool and in the unpredictable waters of open water or during triathlons.

There are a number of considerations that can be explored between the differences of swimming pool front crawl stroke and an open water/triathlon front crawl stroke. There are various factors highlighting the unique challenges and adaptations required for each environment.
 
Swimming Pool Front Crawl Stroke

1. The Controlled Environment:
Pool swimming offers a highly controlled environment with clear water, consistent water temperature, and distinctly marked swimming lanes. Swimmers can focus solely on their technique without external factors affecting their performance. This controlled environment allows for the utilization of streamlined body position techniques that are often different from those used in open water.
 
2. Flip Turns and Wall Push-offs:
In a swimming pool, swimmers perform tumble turns at the end of each length. This technique involves flipping over underwater, pushing off the wall, and continuing with the stroke. Tumble turns are not a part of open water swimming and are used to maintain momentum and minimize interruption in pool swimming. During a triathlon swim or open water swims, the swimmer does not have the luxury of gaining extra momentum by pushing off the wall and can only maintain momentum with the power, acceleration and endurance of their frontcrawl stroke.
 
3. Breathing: 
When breathing in the pool, the frontcrawl stroke typically follows a pattern where swimmers inhale every few strokes. This pattern can be regulated based on a swimmer's comfort and experience (whether this breathing every 2, 3, 4 or 5 strokes…)
 
4. Sighting:
In pool swimming, there is no need to sight as the swimmer can easily follow the black line on the bottom of the pool. This eliminates the need for adjusting the stroke to accommodate sighting for navigation.
 
5. Starts and Turns: 
Pool front crawl stroke incorporates dive starts and streamline underwater phases following each turn. Swimmers in pool competitions use these to gain an advantage over opponents.
 
Open Water/Triathlon Front Crawl Stroke
 
1. The Unpredictable Environment:
Open water swimming takes place in natural bodies of water such as lakes, rivers, or oceans. The environment is unpredictable, with factors like waves, currents, wind, water temperature, and water quality affecting the swim. During Strictly Swimming London lessons, we can focus on overcoming these unpredictable external factors.
 
2. Navigational Challenges:
Navigating in open water is a significant challenge. Swimmers must sight, or look forward, to ensure they are swimming in the right direction, as there are no pool lane markers. Sighting can disrupt the rhythm of the stroke. Again your Strictly Swimming London coach can tailor your lesson to concentrate on mastering this technique.
 
3. Sighting Techniques:
In open water, swimmers utilize sighting techniques to ensure they stay on course. Sighting involves lifting the head out of the water to look forward. The frequency of sighting can vary based on the course's conditions, but it typically disrupts the rhythmic breathing pattern.
 
4. Wetsuits:
In colder open water conditions, swimmers often wear wetsuits for insulation. The added buoyancy of a wetsuit affects body position in the water and may require adjustments to the stroke technique. At Nuffield Health Moorgate,  we encourage our triathlete clients to bring their wetsuits to use during parts of the lesson and look at the variations that a wetsuit can impose on the frontcrawl technique.
 
5. Drafting:
In open water events, especially triathlons, swimmers can benefit from drafting behind others. This involves swimming closely behind another swimmer to reduce resistance. Drafting requires adaptability in stroke technique and proximity to other swimmers.
 
6. Energy Conservation:
Open water swimmers often aim to conserve energy since they have to navigate challenging conditions. Stroke efficiency and energy conservation become paramount, and swimmers may use a slightly different technique to achieve this goal.
 
Key Differences in Stroke Technique
 
1. Body Position:
 
In pool swimming, the emphasis is on a streamlined body position with limited body roll. Swimmers maintain a horizontal posture to maximize efficiency. In open water, body position may need to be adjusted for buoyancy, sighting, and to adapt to the impact of waves.
 
2. Leg Kick:
The kick in pool swimming is typically strong and consistent, with a two-beat or six-beat kick pattern. In open water, swimmers often employ a more moderate and adaptable kick to conserve energy and maintain stability in rough waters.
 
3. Rhythm and Stroke Rate:
Pool swimmers aim for a consistent, rhythmic stroke rate to optimize efficiency. In open water, the stroke rate may vary to accommodate sighting, navigation, and dealing with changing water conditions.
 
4. Breathing Patterns:
Breathing patterns are flexible in open water to accommodate sighting. Swimmers may use bilateral breathing or adjust the pattern to suit their navigational needs. Pool swimmers typically maintain a regular breathing pattern.
 
5. Stroke Length:
In open water, swimmers may shorten their stroke length to adapt to crowded conditions, avoid collisions, and maintain their course. This differs from pool swimming, where swimmers aim for longer, more efficient strokes.
 
6. Strokes per Breath:
Open water swimmers may adjust the number of strokes taken per breath to optimize their breathing and sighting. In contrast, pool swimmers often maintain a consistent stroke-to-breath ratio.
 
Training and Preparation

​Preparing for open water or triathlon swimming requires specific training beyond the standard pool regimen. Swimmers must practice sighting techniques, adapt their stroke to varied conditions, and learn to deal with the psychological challenges of open water, such as the lack of visibility and the absence of pool walls. Additionally, open water swimmers need to train in open water to acclimatize to the conditions they will encounter on race day.
 
In summary, the front crawl stroke is a versatile and adaptable technique that can be used in both pool and open water settings. However, the environment and specific demands of each type of swimming necessitate variations in stroke technique. While pool swimming focuses on streamlined, efficient, and rhythmic strokes, open water swimming and triathlons introduce challenges like sighting, navigation, and adapting to unpredictable conditions.
 
The key to successfully transitioning between these two environments lies in training and experience. Swimmers looking to excel in both settings must adapt their techniques and strategies to meet the unique demands of each. Whether you're a competitive swimmer, a triathlete, or simply an enthusiast, mastering both pool and open water front crawl strokes opens up a world of aquatic possibilities and allows you to embrace the diverse joys of swimming.
 
At Strictly Swimming London, we can delve into any of the above topics during your lessons, whether it be sighting to streamlining or rhythm to rough waters.

Learning to swim is not only a valuable life skill but also an enjoyable and beneficial activity for people of all ages. However, there are several obstacles that adults often encounter while embarking on their swimming journey. These obstacles can range from physical and psychological challenges to environmental factors that impede progress. 

1. Fear and Anxiety:

One of the most significant obstacles in learning to swim is fear and anxiety. Many adults experience a natural apprehension when first entering the water, especially if they have had previous negative experiences as a child or lacked exposure to swimming. Fear of water, also known as aquaphobia, can be a significant barrier to learning, as it triggers a strong emotional response that hinders progress.

Strategies to overcome fear and anxiety:

• Start with a supportive and patient swim coach who understands and addresses individual fears. Please talk to your Strictly Swimming London Coach about your concerns and fears
• Gradual exposure to water, starting with shallow areas and progressing at a comfortable pace. Strictly Swimming London teach in a 1.2 metre pool which is perfect for beginner swimmers as you can stand up at any time.
• Use relaxation techniques such as deep breathing and visualization to calm the mind and reduce anxiety.
• Engage in positive self-talk, challenging negative thoughts, and replacing them with affirmations of capability and success.

2. Lack of Confidence:

A lack of confidence can hinder progress in learning to swim. Individuals and adults who doubt their abilities or have a fear of failure may struggle to overcome obstacles and take risks necessary for skill development. This lack of confidence often stems from self-imposed pressure or comparison to others.

Strategies to boost confidence:

• Set realistic goals and celebrate small achievements along the way, building a sense of accomplishment. Our Strictly Swimming London coach will take your lesson at the speed that you feel comfortable.
• Seek support from encouraging friends, family members, or swimming communities.
• Focus on individual progress during your lesson rather than comparing oneself to others, understanding that everyone learns at their own pace.
• Embrace a growth mindset, recognizing that setbacks and mistakes are part of the learning process.

3. Water Discomfort and Buoyancy:

Water discomfort and understanding buoyancy can be significant obstacles for beginners. The sensation of water on the skin, the resistance it creates, and the unfamiliarity of being buoyant can cause discomfort and unease.

Strategies to overcome water discomfort and understand buoyancy:

• Spend time gradually acclimating to the water, starting with simple activities like splashing or standing in shallow water. These practices can be done outside of you lessons.
• Practice floating exercises to develop a sense of buoyancy and body positioning.
• Wear appropriate swimwear and equipment, such as goggles and a swim cap, to enhance comfort and confidence in the water.
• Work with a swimming instructor who can provide guidance on body positioning and balance techniques that maximize buoyancy.

4. Learning Coordination and Technique:

Learning the coordination and technique required for swimming can be challenging, particularly for those new to the sport. Coordinating arm and leg movements, breathing rhythmically, and maintaining proper body alignment require practice and focus.

Strategies to improve coordination and technique:

• Take swimming lessons with a qualified instructor who can break down the movements and provide individualized guidance.
• Use swim aids, such as kickboards or pool noodles, to assist with specific movements while building strength and coordination.
• Practice drills that isolate specific components of swimming strokes to focus on technique and muscle memory.
• Record swimming sessions and review videos to identify areas for improvement and track progress over time.

5. Environmental Factors:

Environmental factors such as crowded pools, strong currents, or deep water can pose additional challenges for beginners. Even as an adult, navigating these environments while learning to swim can create anxiety and disrupt the learning process.

Strategies to overcome environmental challenges:

• Choose swimming facilities or locations that offer controlled and safe environments for beginners, such as shallow pools or designated learner areas.
• Swim during off-peak hours to avoid overcrowding and distractions.
• Familiarize yourself with water safety rules and guidelines to understand potential hazards and how to respond to them.
• Gradually expose yourself to different swimming environments, starting with controlled settings and progressing to more challenging ones.
• At Strictly Swimming London, we have our own teaching lane for lessons which offers a quiet and peaceful learning environment,

Learning to swim as an adult can be a transformative and empowering experience, but it is not without obstacles. Overcoming fear and anxiety, building confidence, understanding water discomfort and buoyancy, mastering coordination, and technique, and navigating environmental challenges are essential steps on the path to becoming a proficient swimmer. By embracing patience, persistence, and a positive mindset, individuals can overcome these obstacles, ultimately building confidence, skill, and enjoyment in the water. Remember, the journey to becoming a confident swimmer is as rewarding as the destination itself.

Our Strictly Swimming London coaches can tailor your adult swimming lessons to develop relaxation in the water and overcome your fears with practice.

Swimming is a highly technical sport that requires precise movements and efficient propulsion through the water. To enhance performance and build strength, swimmers often incorporate various training aids into their workouts. Hand paddles are one such tool that has gained popularity among swimmers of all levels. But how can you effectively incorporate them into your swimming training routine.

These specialized paddles, typically made of plastic or fiberglass, are worn on the hands and increase resistance as swimmers pull through the water, thereby providing a challenging workout. Hand paddles come in various shapes and sizes, catering to swimmers of different skill levels and training objectives.

The primary purpose of using hand paddles is to improve stroke mechanics. By amplifying the surface area of the hand, paddles encourage a more powerful catch and pull phase during the swim stroke. This increased resistance forces swimmers to engage more muscles, particularly the shoulders, back, and core, leading to improved strength and endurance over time. Additionally, hand paddles promote a heightened awareness of hand positioning and water feel, allowing swimmers to develop a more efficient and streamlined stroke technique.

Hand paddles are versatile training aids suitable for swimmers of all levels, from beginners to competitive triathletes. Novice swimmers can benefit from using smaller-sized paddles to develop proper stroke mechanics and build strength gradually. Intermediate and advanced swimmers often utilize larger paddles to further enhance their stroke power and refine their technique.

However, it's essential to exercise caution when incorporating hand paddles into training. Overuse or improper usage can lead to strain or injury, particularly in the shoulders and wrists. It is recommended to start with shorter distances and gradually increase intensity and duration as the swimmer adapts to the paddles. At Strictly Swimming London, we encourage our clients and triathletes to purchase some hand paddles, as we can incorporate them into your lessons.

Benefits of Hand Paddles
​

1. Increased Resistance and Strength: Hand paddles increase the surface area of your hands, creating more resistance against the water. This added resistance engages more muscle groups in your arms, shoulders, and back, helping to build strength and power. You will be able to feel this during your lessons.
2. Improved Arm and Shoulder Technique: Hand paddles encourage a more effective catch and pull phase of the stroke. With the increased surface area, swimmers are compelled to maintain a proper high elbow position and a strong forearm engagement, leading to better propulsion through the water.
3. Enhanced Pulling Power: The increased resistance provided by hand paddles forces swimmers to exert more force during the pulling motion. This leads to improved upper body strength and a more powerful pull, enabling swimmers to generate greater speed and efficiency in their strokes.
4. Improved Body Position and Stability: Hand paddles promote proper body alignment by encouraging swimmers to engage their core muscles and maintain a streamlined position in the water. This improved stability and alignment can lead to reduced drag and improved overall hydrodynamics.
5. Increased Stroke Awareness and Technique: Hand paddles provide instant feedback on stroke technique and efficiency. Swimmers can feel the water pressure and the impact of each stroke, helping them identify areas for improvement and refine their technique.

Using Hand Paddles Effectively 

1. Selecting the Right Size: Hand paddles come in various sizes, ranging from small to large. It's crucial to choose a size that fits your hand comfortably and allows for proper stroke mechanics. Start with a smaller size and gradually progress to larger ones as you build strength and technique. Our Strictly Swimming London coaches can advise you on a suitable size during your lesson.
2. Gradual Progression: Begin incorporating hand paddles into your training gradually. Start with shorter distances and lower intensity to allow your muscles to adapt to the increased resistance. Over time, gradually increase the distance and intensity of your workouts. Again, during your lesson, we will include the use of your paddles more and more as you develop in strength.
3. Focus on Technique: Hand paddles can amplify any flaws or weaknesses in your stroke technique. Pay close attention to maintaining a high elbow position, a strong catch, and a powerful pull through the water. Work with a coach or use video analysis to ensure proper technique while using hand paddles.
4. Mix Up Training Sessions: Integrate hand paddles into a variety of training sets, such as interval training, drills, and endurance sets. This variety helps target different aspects of your swimming technique, strength, and endurance.
5. Recovery and Rest: Hand paddles place additional strain on your muscles and joints. It's important to incorporate proper recovery and rest periods into your training routine to allow for muscle repair and minimize the risk of overuse injuries.
6. Combine with Other Training Aids: Hand paddles can be used in conjunction with other swimming training aids, such as pull buoys or fins. Combining these aids can help isolate specific muscle groups, improve technique, and enhance overall swimming performance.
7. Hand paddles are a valuable tool for swimmers looking to enhance their performance and improve stroke technique. By incorporating hand paddles into your training routine, you can increase resistance, build strength, improve technique, and enhance overall swimming efficiency. However, it's important to use hand paddles responsibly and gradually progress to avoid overuse injuries. Please consult with your Strictly Swimming London coach if you feel any pain after using your hand paddles during your lessons.

In conclusion, hand paddles are a valuable tool in swim training, offering swimmers the opportunity to refine their technique, build strength, and enhance performance in the water. By incorporating hand paddles appropriately and progressively, swimmers can unlock their full potential and make significant strides toward their swimming goals.

As always, please feel free to discuss these techniques with your Strictly Swimming London coach during your lessons.

​Swimming technique plays a crucial role in a swimmer's performance and injury prevention. One aspect that has sparked debate among swimmers and coaches is whether to swim with open fingers or closed fingers. Swimming is a sport that requires precision and technique to excel in the water.

Among the various aspects of swimming technique, the debate between open finger swimming and closed finger swimming has long been a topic of discussion. Open finger swimming involves keeping the fingers relaxed and slightly apart during the stroke, while closed finger swimming requires tightly clenching the fingers together. Both techniques have their proponents and claimed benefits, leading to a fascinating debate in the swimming community. Whether you are training for a triathlon or swimming to gain fitness, we can tailor your Strictly Swimming London lesson to develop the best hand position for you.

Open Finger Swimming 

Swimming with open fingers, also known as "relaxed" or "loose" hand technique, involves keeping the fingers slightly apart during the stroke. This technique allows for a more relaxed and natural movement of the hand through the water, reducing fatigue and the risk of injury. One advantage of open finger swimming is the increased range of motion in the hand, wrist, and forearm, leading to greater power and propulsion. Additionally, open fingers can help prevent cramping, a common issue for swimmers using closed fingers. It is worth noting that "open finger swimming" refers to the fingers being slightly apart, not stretched wide apart.

Closed Finger Swimming 

Closed finger swimming, also known as "tight" or "firm" hand technique, involves keeping the fingers tightly clenched during the stroke. This technique is often debated, with some swimmers believing it provides more power and control in the water. Closed fingers create a streamlined hand position, reducing drag and increasing speed and efficiency. The technique can also improve grip for sudden turns or maneuvers.

Benefits of Open Finger Swimming

1. Increased Surface Area: Open fingers allow water to flow between the fingers, effectively increasing the surface area that interacts with the water. This can enhance propulsion and generate more force and power in each stroke.
2. Improved Sensitivity and Feel for the Water: Open fingers provide better water feedback, allowing swimmers to make necessary adjustments to their stroke technique. This sensitivity helps maintain an optimal catch, pull, and recovery.
3. Reduced Drag: Although open fingers introduce some drag, it is considered minimal compared to the potential benefits. Efficient stroke technique can manage this drag.
4. Enhanced Relaxation and Reduced Tension: Open fingers promote a relaxed hand position, minimizing tension in the hands and forearms. This leads to increased fluidity and efficiency in the stroke.
5. Individual Variation: The effects of open fingers can vary among swimmers due to factors like hand size, flexibility, and stroke technique. Swimmers should experiment to find the most effective technique for them.

Benefits of Closed Finger Swimming

1. Streamlined Hand Position: Closed fingers create a streamlined shape, reducing the surface area that interacts with the water. This minimizes drag and improves efficiency.
2. Consistent Pull: Closed fingers help maintain a strong and consistent pull throughout the stroke. By keeping the fingers together, swimmers maximize the surface area for effective pushing against the water.
3. Reduced Water Leakage: Closed fingers minimize gaps between the fingers, optimizing the transfer of force from the hand to the water. This improves efficiency and minimizes energy wastage.
4. Enhanced Grip: Closed fingers offer a firmer grip on the water, providing stability and control during the stroke.
5. Potential Tension and Fatigue: Some swimmers may experience increased tension and fatigue in the hands and forearms with closed fingers. Relaxation and fluidity in stroke technique are crucial to prevent excessive strain.
6. Individual Variation: The effects of closed fingers can vary among swimmers based on hand size, flexibility, and stroke mechanics.

A study published in the Journal of Sports Science and Medicine compared elite swimmers using both open and closed finger techniques. The study found that closed-finger technique resulted in greater peak force and propulsion, while open-finger technique resulted in less finger muscle activity and more activity in the upper arm and shoulder, potentially reducing fatigue and injury.

Another study in the Journal of Applied Biomechanics found that closed-finger technique produced greater peak force but also higher muscle fatigue. The study observed increased muscle activation in the fingers but also in the upper arm and shoulder.

A 2020 study in the Journal of Sports Science and Medicine found that open-finger technique resulted in greater power output and stroke rate compared to closed-finger technique. However, closed-finger technique led to greater finger muscle activity, potentially enhancing muscle endurance over time.

In conclusion, the choice between open and closed fingers in swimming is highly individual and depends on the swimmer's goals, experience, and physical abilities. Open fingers may be less fatiguing and less prone to injury, while closed fingers may provide more power and control. However, scientific evidence is limited, and swimmers should experiment with both techniques to find what feels most comfortable and effective for them. A combination of a slightly closed finger with a relaxed technique of open fingers may also be an option worth considering.

Please feel free to discuss these techniques with your Strictly Swimming London coach during your lessons.

In the world of swimming, front crawl is the most commonly practiced and fastest swimming stroke. It requires a combination of technique, strength, and efficient breathing to excel in this stroke. While unilateral breathing (breathing to one side only) is the traditional approach for many swimmers, bilateral breathing (alternating breathing to both sides) has gained popularity due to its numerous benefits. So let's dive in.

Technique of Bilateral Breathing

Bilateral breathing involves alternating your breathing pattern from one side to the other during front crawl swimming. The key is to establish a rhythmic pattern where you consistently breathe on both sides. Here is a step-by-step guide to performing bilateral breathing:

• Body Position: Start by assuming a horizontal body position with your face in the water and your body aligned from head to toes.
• Head Alignment: Keep your head aligned with your spine, looking slightly forward and downwards.
• Breathing Cycle: Start with a few regular breaths to get into a comfortable rhythm. Then, initiate the breathing cycle by exhaling gently through your nose and mouth underwater. Breathing every 3 strokes is the easiest pattern, but try building to breathing every 5 strokes, then 7, then 9…..
• Timing: As your arm on one side extends forward, initiate the rotation of your head, body and hips to that side and inhale quickly while keeping one eye in the water. Try to time your inhalation with the rotation of your body.
• Exhaling: As your arm on the opposite side starts the pulling motion, exhale gently through your nose and mouth underwater. This helps to release carbon dioxide and prepares for the next breath.
• Balanced Breathing: After inhaling on one side, return your face to the water and maintain a streamlined position until it is time to breathe on the other side. Ensure that you do not lift your head excessively or disrupt your body position while breathing.

Examples of Bilateral Breathing:

Bilateral breathing can be practiced at various paces and distances to improve your comfort level and efficiency. Here are a few examples of incorporating bilateral breathing into your front crawl swimming:

• Practice Sets: Include sets in your training routine that specifically focus on bilateral breathing. For example, swim 4x50 meters with bilateral breathing, alternating sides every 3 strokes.
• Increasing and decreasing Bilateral Breathing Frequency: Gradually increase the frequency of bilateral breathing in your workouts. Start by breathing bilaterally every 7 strokes, then progress to every 5 strokes  then to every 3 strokes.
• Open Water Simulation: Simulate open water conditions by practicing bilateral breathing during open water swimming sessions. This helps to develop adaptability and confidence in breathing on both sides during your triathlon. Your Strictly Swimming London coach can help you with this during your lessons.

Benefits of Bilateral Breathing:

1. Improved Body Balance: One of the key benefits of bilateral breathing is its ability to improve body balance in the water. By alternating breathing sides, swimmers distribute the workload evenly across their bodies. This balanced approach helps to maintain a symmetrical body position and alignment, reducing the risk of developing imbalances or favouring one side over the other. Improved body balance leads to better overall stability, minimizing energy wastage and promoting optimal body alignment for efficient swimming.
2. Enhanced Oxygen Intake: Efficient oxygen intake is crucial for sustained performance in any endurance sport, and swimming is no exception. Bilateral breathing allows swimmers to take in more regular and consistent breaths. By breathing to both sides, swimmers have increased opportunities to inhale fresh air, providing a steady supply of oxygen to the working muscles. This enhanced oxygen intake improves stamina, reduces fatigue, and supports a higher level of performance throughout the swim.
3. Enhanced Stroke Technique: Bilateral breathing also contributes to enhanced stroke technique and overall efficiency in front crawl swimming. By incorporating breathing on both sides, swimmers are encouraged to maintain proper body rotation. As the swimmer rotates to one side to take a breath, the opposite arm extends forward, promoting a balanced and symmetrical stroke. This balanced arm pull helps generate greater propulsion and maintain a consistent rhythm, leading to improved speed and efficiency in the water.
4. Adaptability and Open Water Swimming: For swimmers and triathletes venturing into open water, bilateral breathing is particularly beneficial. Open water conditions can be unpredictable, with changing currents, waves, and navigation challenges. Bilateral breathing allows triathletes to adapt more easily to these conditions. By being comfortable breathing on both sides, swimmers can adjust their breathing pattern based on the conditions, ensuring they have a clear view of the surroundings and can breathe away from oncoming waves or wind. This adaptability contributes to increased confidence and safety in open water swimming and triathlon.
5. Injury Prevention: Unilateral breathing can sometimes lead to overuse injuries or muscle imbalances due to the repetitive stress on one side of the body. Bilateral breathing helps to minimize this risk by distributing the workload evenly across the body. By engaging both sides of the body during the breathing cycle, swimmers reduce the strain on specific muscles or joints, promoting a more balanced and sustainable swimming technique. This can help prevent injuries and contribute to long-term swimming success which is very important as an adult exercising. 
6. Mental Benefits: Bilateral breathing can also have positive psychological effects on swimmers. By breathing on both sides, swimmers have a more balanced sensory experience, perceiving their environment equally from both sides. This can enhance spatial awareness, confidence, and overall enjoyment in the water. Additionally, bilateral breathing introduces a rhythmic pattern that can help adult swimmers relax, focus, and enter a state of flow, optimizing their performance and overall swimming experience.

Mastering the timing of your breathing in bilateral frontcrawl

Timing inhalation and exhalation correctly is crucial for effective bilateral breathing in swimming. By coordinating the breath with the stroke and body rotation, swimmers can optimize their technique and maximize efficiency in the water.  It's important to maintain a smooth and continuous stroke while breathing, avoiding any disruptions to the rhythm. The exhalation should occur underwater as the opposite arm begins the pulling motion, ensuring a seamless transition between breaths. By mastering the timing of breathing, swimmers can maintain their momentum and efficiency throughout the stroke cycle (without any pauses or interruption to the stroke or the breathing pattern).

Here are some key considerations and techniques for timing inhalation and exhalation during bilateral swimming:
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1. Coordinate with Body Rotation: To initiate the inhalation, synchronize the rotation of your body with the arm recovery phase. As one arm extends forward during the recovery, start rotating your head toward the opposite side, allowing your mouth to clear the water for a quick breath. The rotation should be smooth and initiated at the same time as the arm movement to maintain a streamlined body position. Coordinating the breath with the body rotation ensures minimal disruption to the stroke and maintains forward propulsion.
2. Keep the Breath Brief: During bilateral breathing, aim for quick and efficient inhalations to minimize interruptions to the stroke cycle. Take in enough air to sustain your oxygen needs but avoid excessive inhaling that can disrupt body alignment and rhythm. A brief inhalation allows for a swift exchange of air without compromising the stroke's fluidity and momentum.
3. Exhale Underwater: To maintain buoyancy and streamline your body position, exhale continuously and gradually underwater. As the recovering arm enters the water and begins the propulsive phase, exhale through your nose or mouth. The exhalation should be controlled and consistent, helping to release carbon dioxide and prepare for the next breath. Exhaling underwater also prevents abrupt shifts in body position and reduces the risk of inhaling water during the breath.
4. Establish a Breathing Pattern: Developing a regular breathing pattern can enhance the timing of inhalation and exhalation in bilateral swimming. Depending on your preference and swimming distance, establish a rhythm that suits your needs. Common patterns include breathing every two strokes (alternating sides), every three strokes (switching sides), or employing a variable pattern that adapts to your stroke cycle and race strategy. Consistency in the breathing pattern helps synchronize your breath with the stroke and maintain a steady rhythm.

Practice and Feedback: Improving the timing of inhalation and exhalation in bilateral breathing requires practice and feedback. Work with your Strictly Swimming London coach or a knowledgeable swimming partner who can observe your technique and provide guidance. We can offer insights during your lessons on your stroke timing, body rotation, and breath coordination, helping you make necessary adjustments to achieve optimal timing. Regular practice and lessons will refine your bilateral breathing skills and improve your overall swimming performance.

Remember that finding the right timing may require some experimentation and adjustment. Each swimmer has unique characteristics, so it's essential to focus on what works best for you. With practice and attention to timing, you can refine your bilateral breathing technique and experience the benefits of enhanced efficiency, improved oxygen intake, and better overall performance in the water.

If you would like to master this technique, please contact Strictly Swimming London and we will tailor your lessons and develop bilateral breathing for you.