By Andy Jacobs

In the realm of open water swimming, mastering the coordination of breathing with strokes is a vital skill that can significantly enhance your performance and enjoyment. Swimming in the open water swimming poses unique challenges compared to pool swimming, including varying water conditions, the absence of lane lines, and the necessity of sighting. These factors make efficient breathing even more crucial.

Firstly, let’s delve into the importance of synchronising your breathing with your strokes. In open water, maintaining a rhythmic breathing pattern helps conserve energy, maintain speed, and reduce the risk of water inhalation. The goal is to create a seamless integration of breathing into your stroke cycle without disrupting your rhythm or balance.

One effective drill for honing this skill in the ocean is the ‘Bilateral Breathing Drill‘. This involves alternating your breathing side with each stroke cycle. For instance, breathe on the right side for one stroke, then the left side for the next, and so on. This drill not only promotes balance and symmetry in your stroke but also prepares you for varying conditions, such as waves or sunlight coming from one side.

Another useful ocean drill is the ‘Sighting and Breathing Integration Drill‘. This involves incorporating your sighting into your breathing rhythm. Every few strokes, lift your head slightly forward to sight, and then turn to the side to breathe within the same motion. This drill helps to minimise energy expenditure and maintain a steady pace while ensuring you stay on course. Check out my recent TikTok video on the dangers of breathing while sighting forward–something to be avoided at all costs in the open water.

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In the pool, you can practice the ‘Exhalation Focus Drill‘. This drill emphasises fully exhaling underwater before turning your head to breathe. Many swimmers make the mistake of holding their breath, leading to inefficient oxygen exchange. By focusing on a full exhalation, you ensure more effective breathing and better oxygen supply to your muscles. (Note, many elite swimmers will “dribble” water from their nose throughout the entire underwater sequence, as some believe this helps reduce drag).

Another pool-based drill is the ‘Tempo Trainer Drill‘. Using a tempo trainer, set a consistent stroke rate and practice breathing in sync with this rhythm. This helps in developing a consistent breathing pattern that can translate well to open water conditions, where maintaining a steady rhythm amidst changing environments is key.

Lastly, the ‘Breath Control Sets‘ in the pool can be highly beneficial. These sets involve swimming a predetermined distance, increasing the number of strokes between breaths as you go. For instance, start with breathing every two strokes, then every four, six, and so on. This drill not only improves lung capacity but also teaches you to stay calm and composed when breaths are not as frequent as usual. (Warning: Only perform Breath Control under supervision of a lifeguard!)

The key to successful breathing in open water swimming lies in the integration of breath with stroke, maintaining balance, and adapting to the dynamic conditions of open water. Whether in the ocean or the pool, practicing these drills will undoubtedly enhance your breathing efficiency, leading to a more enjoyable and successful swimming experience. Remember, like any skill, mastering breathing coordination requires patience, practice, and persistence.