Side breathing in swimming, particularly freestyle, involves rotating your head to the side to inhale without significantly disrupting your body position in the water. Here's a breakdown of how to do it:
Steps for Side Breathing
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Maintain Body Position: Keep your body streamlined and horizontal in the water. Avoid lifting your head straight up, as this will cause your legs to sink.
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Rotation: As your arm recovers forward during the freestyle stroke, rotate your body slightly towards the side you'll breathe on. The rotation should originate from your core, not just your neck.
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Head Turn: Turn your head to the side, rotating at your neck, to create a pocket of air near your mouth. One goggle lens should remain in the water. Think of turning your head as if you're resting your cheek on your shoulder.
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Inhale Quickly: Open your mouth and quickly inhale a breath. Focus on a fast, efficient inhale to minimize the time your head is turned.
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Exhale Underwater: As your face returns to the forward position, begin exhaling slowly and steadily underwater through your nose and mouth. This helps prevent water from entering your nose and prepares you for your next breath.
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Timing: Coordinate your breathing with your arm stroke. Typically, you'll breathe every 2 or 3 strokes. Alternate sides to maintain balance in your stroke.
Common Mistakes to Avoid
- Lifting the Head: This causes your hips and legs to drop, creating drag. Focus on rotating your body instead of lifting your head.
- Breathing Too Late: Turn your head to breathe as your arm begins its recovery phase, not when it's already overhead.
- Holding Your Breath: Exhale continuously underwater to avoid feeling panicked when you turn to breathe.
- Breathing Only on One Side: Practicing breathing on both sides helps develop a more balanced and efficient stroke.
Drills to Improve Side Breathing
- Kickboard Drill: Hold a kickboard with one arm extended forward. Practice rotating your head to breathe while kicking.
- One-Arm Drill: Swim freestyle with one arm extended forward. Focus on rotating your body and breathing to the side as you pull with the other arm.
- Breathing Every Stroke Drill: Practice breathing every stroke to get comfortable with the head rotation and timing.
By practicing these steps and drills, you can develop a smooth and efficient side breathing technique for freestyle swimming. Remember to focus on maintaining a streamlined body position and coordinating your breathing with your arm strokes.
