FLOAT & HOLD YOUR BREATH
This is for those who are beginner swimmers or those who get tired quickly while swimming. If this is you, KEEP READING!
Many beginner & novice swimmers struggle in the water because they are worried about when to breathe. What they don’t really understand is that the more comfortable they are holding their breath, the easier it will be to get their breath.
When we swim we must be able to balance Inhaling, Exhaling and Holding our breath with & without air in the lungs. However, many swim teachers fail to emphasize the importance of holding the breath. In fact, many skip this skill entirely and only focus on blowing bubbles. Also, many teachers will teach their students to float on their backs, but will skip floating with the face in the water. This is CRAZY to me since we swim, mostly, on our stomachs.
What I have found to be helpful after ten years of teaching swimming and 17 years of competitive swimming is that, along with blowing bubbles (remember to always blow through the nose not your mouth), it is much easier for students to learn how to swim when they aren't worried about when they will be able to breathe.
So, below, I’ve given a few, very fundamental skills, that are great exercises to help develop more comfort in the water and make swimming easier. As you do these exercises, challenge yourself to hold your breath longer and longer.
Common Fear: Choking or getting water up the nose and in the mouth.
SIMPLE TRICK
Place the top of the tongue, flat on the roof of your mouth when you hold your breath. This helps shut off the natural reflex to breathe in through the nose. TRY it NOW. Simple, right?
It is very important to release all tension in the face & mouth (don’t puff your cheeks). The more tension, the less breath control you have.
Skill: Front Float (Dead-Man's/Jellyfish Float)
Keep your spine tall and in align with your chin toward your chest.
Breathe in through your mouth and hold your breath (release all tension in your face).
Then, place your face in the water.
Let your arms & legs be long & loose while they hang underneath the water.
Skill: Egg Float/Cannon Ball Float
Hug your knees, exactly like the fetal positions and let your chin rest on your knees.
Key is to be Motionless
while
Releasing all Tension
in your body. Trust the water. It will support your body. Again, the more tension in your body the less stable your body will be while floating. In fact, if you feel like you are falling or tipping over, which, is common, that means you have tension in your body. Also, keep your arms & legs underwater at all times!
Adding Exhaling & Inhaling: Egg or Dead-man's Float
Exhale: It is very important to HUMMMM (YES! HUMM. Make a sound).
HUMMMM so that bubbles exit your nose, until their is no air left.
Then hold your breath.
You will begin to SINK. See if you can let yourself sink to the bottom without any air in your lungs.
DO ALL THIS BEFORE ADDING THE BREATH.
Inhale: Make sure you start by holding your breath while you float before trying to breathe. NOTE: you don’t need to fill your lungs with air. A small breath is enough.
Just before you run out of bubbles, reach both arms forward (underwater) making sure your hands are firm and flat with your fingers together.
Once your arms are fully extended in front, lift your chin up to the sky and press your hands (keeping arms straight like a clock) to your hips.
The moment your mouth exits the water, breathe in through your mouth.
Then, let you body fall back into the water.
Then, float and begin again.
ADVANCED SWIMMERS:
During your workouts, incorporate holding your breath. Try to do full lengths of the pool without taking a breath.
Example Workout:
10 x 25yrd - Odds underwater streamline kicking (on your back front, breaststroke kick or flutter kick), Evens (any of the 4 strokes). Note: use intervals that challenge you, but give you enough rest.
6 x 75yrd Freestyle - 25 breathing every 3 strokes, 25 every 5 strokes, 25 every 7 strokes.
NOTE:
Instead of focusing on moving your arms & legs fast to get to the other side, FOCUS on connecting and moving as much water as you can with each, individual arm stroke and kick.
How much DISTANCE PER STROKE can you get????
Thanks for reading!!!!!!!!!!! This is my first ever blog post, so PLEASE, share your feedback, ask questions and let me know if any of this is unclear for you.