The two most frustrating parts of the stroke are breathing and the 2 beat-kick. Here are some tips that have helped my clients find both.
Breathing ... is all about the rhythm of the stroke. If your stroke is smooth and rhythmical your breath will fit in perfectly. If your stroke has some hitches, well, then it won't fit in quite so well.
Momentum is key. Without momentum you will sink as you try to take a breath.
I have been using a Tempo Trainer to make breathing easier. The Finis Tempo Trainer helps me stay on track with my rhythm and keeps the momentum alive as I go for the breath.
First you will need to find a tempo that you can easily work with - check that you are feeling a smooth flow, no hitches anywhere and no rushing either. I suggest starting at 1:30 and see how that feels. If you are a beginning swimmer who has just learned the drills, try starting at 1:45 or 1:50.
If you are already swimming pretty comfortably and you have found a rhythm that works for you, follow these steps when going for the breath.
..Remember that you need to exhale the last of your air from your mouth as you go for the breath.
..Your head goes for the breath WITH the rotation, not AFTER it (this is the part where breathing often falls apart)
..Use the Tempo Trainer beep every time that your hand goes into the water for a stroke. On the breath stroke, your head should already be turning (and you should be exhaling) at the VERY MOMENT that your hand starts to enter the water. If you wait to turn your head until AFTER your hand has reached its target out front, you will not have a successful breath. You may not get enough air, or you may drink some water.
OK, let's give it a try:
..Start with just a few strokes - 4 strokes is good. Beep, Beep, Breathe, Beep.
..When that feels comfortable go for 7 strokes. Beep, Beep, Breathe, Beep, Beep, Breathe, Beep
If you are more of a beginner, you will start by establishing a rhythm first
..3 or 4 strokes without a breath. Pay attention to the Beep and let it happen when your hand enters the water for the stroke.
..Do this as many times as you need to to feel that you have a rhythm established
..Now let's think about the breath
.....You will need to be exhaling small bubbles underwater before you get to the breath
.....For the breath you will need to exhale out of your mouth. This exhalation starts on the Beep and does not end until you have reached the surface and a little beyond (think of blowing out a candle and you don't stop until you are blowing to air)
.....Try only one breath for a while, but start with a different hand out front each time so you practice both sides
..Important Note: Your head goes for the breath WITH the rotation, not AFTER it (this is the part where breathing often falls apart)
..Use the Tempo Trainer beep every time that your hand goes into the water for a stroke. On the breath stroke, your head should already be turning (and you should be exhaling) at the VERY MOMENT that your hand starts to enter the water. If you wait to turn your head until AFTER your hand has reached its target out front, you will not have a successful breath. You may not get enough air, or you may drink some water.
Are you ready to give it a try?
..Use your Tempo Trainer for 4 strokes - Beep, Beep, Breathe, Beep
..Did it work? Did you get any air? You may need to practice this a few more times before it feels like you are rotating at the correct moment, blowing out from your mouth all the way to surface and getting air all in one cycle. This is why I like those 4 stroke cycles. They give you a chance to work on breathing without having to go the full length of the pool. Keep trying it. When you are feeling ready to try a little more go for two breaths by using the 7 stroke cycle.
..7 stroke cycle - Beep, Beep, Breathe, Beep, Beep, Breathe, Beep
It won't be long at all before you are comfortable breathing on both sides and each stroke will still feel rhythmical and balanced.
The
Finis Tempo Trainer is available in our store.
..more on the 2 beat kick will follow soon.