Freestyle bilateral breathing

Setup

1. A lifeguard or qualified teacher on deck; swimmers grouped by speed, three or four to a lane.
2. Ask each swimmer which side they usually breathe to. The other side is the one this drill works on.
3. Circle swim: keep to one side of the lane, leave about 5 seconds between swimmers and rest at the wall corners.

How it runs

1. Warm-up length: kick on a board, face in, turning the head to breathe on the weaker side every six kicks.
2. 4 × 25 m freestyle breathing every two strokes, weaker side only. 20 seconds rest at the wall.
3. 4 × 25 m breathing every three strokes, so the breath swaps sides: left, right, left.
4. 2 × 50 m: first length every three strokes, second length free choice. Ask what changed when they breathed every three.
5. Finish with one easy length, breathing wherever is comfortable.

Coaching points

• Breathe out steadily through the nose and mouth while the face is in, so the breath in is quick.
• Turn the head with the body roll; one goggle stays in the water.
• The lead arm stays long and in front while the head turns, so the swimmer doesn't sink on the breath.
• Return the face to the water before the breathing arm enters.

Common mistakes

• Lifting the head forward to breathe, which drops the hips.
• Holding the breath under water, then trying to breathe out and in during the turn.
• The lead arm pressing down or crossing the centre line on the weaker side.
• Rushing the arms on the weaker side and losing rhythm.