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Who’s in for a swim???

underwater

 

If only I could swim with a snorkel ALL of the time.  Coach Chris provided us with some tips for learning to breathe better in the pool.  I am pretty sure ALL of the quotes in the first paragraph he got from me….

 

Coach Chris….

Learning The Exhale

The most common type of question I’m asked about swim technique is breathing.  “I’m always feeling short of breath,” or “I’m not getting in enough air,” or “I feel like someone is sitting on my chest,” or “I just can’t seem to relax while swimming.”  Perhaps the single most important part of learning how to swim is learning proper breathing technique. 

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In summary, elite swimmers do not hold their breath.  Elite swimmers continuously exhale while their face is in the water.  A focus on breathing technique will quickly develop into a more relaxed and comfortable swim stroke.  Although holding the breath may sound correct, the added chest buoyancy will cause your legs to sink plus the build up of CO2 in your blood stream and lungs will make you feeling desperate for more oxygen.

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Freestyle Breathing Cycle:

  1. Inhale quickly when your mouth clears the water.
  2. Return your face to the water
  3. Begin a constant and continuous exhale of bubbles until it is time to rotate your head out of the water.  Do not finish your exhalation into the air.

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Freestyle Breathing Drill Progression

  1. Using fins and a kickboard that is fully extended above your head.  Next push off the wall with your face down and under water.  While kicking, slowly exhale into the water, rotate your head and body sideways, breath in once your mouth clears the water.  Then roll back into the water with your face looking downward. 
  2. Do the same as above, but without a kickboard.  Keep your hands extended above your head.
  3. Use a small kickboard in your left hand and extend your left arm above your head. Swim a lap of the pool with just right arm strokes. This will allow you to focus on a perfect underwater pull with your right arm while rotating to breath on your right side. On your next lap, switch arms and breathing side.
  4. Do the same as above, but without a kickboard. 
  5. Swim with fins and breathe to the same side for the entire length.  Then change the breathing side for the next length.  Focus on the body roll during the rotation to breath.
  6. Do the same as above, except alternate the breathing sides (inhale every third arm stroke).  Focus on a balanced and symmetrical swim technique.

 

Vivendi Lab. Week 4. Thursday.

 

Swim Workout

6×50 (1x each of the above freestyle breathing drills) w/ 30sec rest

200 pull

6×50 kick w/ fins (25 sprint/25 easy) w/ 30sec rest

150 pull

6×50 swim w/ fins (25 sprint/25 easy) w/ 30sec rest

100 pull

6×50 swim no fins (25 sprint/25 easy) w/ 30sec rest

50 pull

100 cool down

Total:  1800

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Track Workout

8 x 500m (200m slow jog, 300 hard run)

60 seconds rest between efforts.

Total:  4000m

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Track Workout Details:  The opening 200m pace will be an easy “jog” pace.  Your 300m pace is fast.  You need to transition your tempo quickly from the 200m jog so that you are not sprinting that final 100m.  You will need to push your pace for the 300 in order to make your 500m target pace.  The 60 seconds of rest is short.  Don’t waist your rest during those early rounds.  

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Track Workout Pacing Targets

Current Mile PR Time

200m Jog Pace

300m Run Pace

500m Total Target

5:00

0:53

0:53

1:46

5:15

0:55

0:55

1:51

5:30

0:58

0:58

1:57

5:45

1:01

1:01

2:02

6:00

1:03

1:03

2:07

6:15

1:06

1:06

2:12

6:30

1:09

1:09

2:18

6:37

1:10

1:10

2:20

6:45

1:11

1:11

2:23

7:00

1:14

1:14

2:28

7:15

1:17

1:17

2:34

7:30

1:19

1:19

2:39

7:45

1:22

1:22

2:44

8:00

1:24

1:24

2:49

8:15

1:27

1:27

2:55

8:30

1:30

1:30

3:00

8:45

1:33

1:33

3:06

9:00

1:35

1:35

3:11

10:00

1:46

1:46

3:32

11:00

1:57

1:57

3:54

12:00

2:07

2:07

4:15

.

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Row Workout

5 rounds (500m moderate, 100m easy, 300m hard)

2min rest b/t rounds

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Row Workout Details:  Row 500m at the below 500m target, row 100m at the below 100m target, row 300m at the below target, rest 2min, repeat for a total of 5 rounds.

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Row Workout Pacing Targets

Current 2000m Row PR Time

500m Target Pace

100m Target (pace/500m)

300m Target (pace/500m)

Total Target 900m Time

06:20.0

01:43.2

02:02.7

01:35.1

03:04.8

06:25.0

01:44.4

02:04.5

01:36.3

03:07.1

06:30.0

01:45.7

02:06.2

01:37.6

03:09.4

06:35.0

01:47.1

02:07.7

01:38.8

03:11.9

06:40.0

01:48.5

02:09.3

01:40.1

03:14.3

06:45.0

01:49.9

02:10.8

01:41.3

03:16.8

06:50.0

01:51.2

02:12.4

01:42.5

03:19.3

06:55.0

01:52.6

02:14.1

01:43.8

03:21.7

07:00.0

01:54.0

02:15.8

01:45.0

03:24.2

07:05.0

01:55.3

02:17.4

01:46.3

03:26.5

07:10.0

01:56.5

02:18.9

01:47.5

03:28.8

07:15.0

01:57.9

02:20.6

01:48.8

03:31.3

07:20.0

01:59.3

02:22.3

01:50.0

03:33.8

07:25.0

02:00.7

02:23.9

01:51.2

03:36.3

07:30.0

02:02.1

02:25.4

01:52.5

03:38.7

07:35.0

02:03.4

02:27.0

01:53.7

03:41.0

07:40.0

02:04.6

02:28.5

01:55.0

03:43.3

07:45.0

02:06.0

02:30.2

01:56.2

03:45.8

07:50.0

02:07.4

02:32.0

01:57.5

03:48.3

07:55.0

02:08.8

02:33.5

01:59.2

03:51.0

08:00.0

02:10.2

02:35.1

02:00.9

03:53.7

08:05.0

02:11.6

02:36.8

02:01.7

03:56.0

08:10.0

02:13.0

02:38.5

02:02.4

03:58.2

08:15.0

02:14.2

02:40.0

02:03.7

04:00.5

08:20.0

02:15.5

02:41.6

02:04.9

04:02.8

08:25.0

02:16.9

02:43.1

02:06.2

04:05.2

08:30.0

02:18.3

02:44.7

02:07.4

04:07.7

08:35.0

02:16.9

02:46.4

02:08.7

04:07.4

08:40.0

02:21.1

02:48.1

02:09.9

04:12.6

08:45.0

02:22.5

02:49.7

02:11.1

04:15.1

08:50.0

02:23.9

02:51.2

02:12.4

04:17.6

08:55.0

02:25.1

02:52.9

02:13.8

04:20.0

09:00.0

02:26.4

02:54.6

02:15.2

04:22.4

09:05.0

02:27.8

02:56.2

02:16.4

04:24.9

09:10.0

02:29.2

02:57.8

02:17.7

04:27.3

09:15.0

02:30.6

02:59.3

02:18.9

04:29.8

09:20.0

02:32.0

03:00.9

02:20.1

04:32.2

09:25.0

02:33.2

03:02.6

02:21.4

04:34.5

09:30.0

02:34.4

03:04.3

02:22.6

04:36.9

09:35.0

02:35.8

03:05.8

02:23.9

04:39.3

09:40.0

02:37.2

03:07.4

02:25.1

04:41.8

09:45.0

02:38.6

03:09.1

02:26.4

04:44.3

09:50.0

02:40.0

03:10.8

02:27.6

04:46.8

09:55.0

02:41.4

03:12.4

02:28.9

04:49.2

10:00.0

02:42.8

03:13.9

02:30.1

04:51.7

One Response to “Learning the Exhale”

  1. Jonathan

    Awesome! Appreciate the breathing drill!
    Got swim session tomorrow so going to start implementing :)

    Reply

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