3-3-3 Bilateral
Swim easy freestyle and breathe every third arm stroke, so each breath swaps sides. It evens out your roll and makes room for a long exhale.
breathing · No equipment · In Easy Breath
Why it works: Chapter 34, What does a long swim stroke need from your body?
The one cue
Breathe out under water
How to do it
- 1
Count three, then breathe
Swim easy freestyle and count each arm stroke: one, two, three, breathe. Three is an odd number, so the next breath comes on the other side: right, left, right. That is what bilateral means.
- 2
Breathe out under water
As soon as your face goes back in, breathe out slowly through your nose and mouth, like a long sigh. By the third stroke your lungs are nearly empty, so the breath in, through the mouth, is quick and easy.
- 3
Roll, don't lift
Turn your head with your body as it rolls. Keep one goggle in the water and breathe into the small dip the water makes beside your head. Lifting the head sinks your hips.
- 4
Roll just as far to your weak side
On the side you rarely breathe to, most people roll less and get water instead of air. As you turn to breathe, point the armpit of your front, reaching arm straight down, and roll as far as you do on your good side.
- 5
The test
Swim 60 seconds and stop wherever you are when the watch buzzes. Both breaths should feel the same and come in clean. If you are gasping, ease the effort, not the count. Still gasping at an easy pace? Stop, float until the buzz, and go again on the next bout.
Watch for
- Holding your breath, then blowing out at the surface. There is no time left to breathe in, so you gasp and feel short of air.
- Lifting the head to breathe. Your hips and legs sink and drag.
- Rolling less to the weak side. You get a mouthful of water and twist your neck to make up for it.
- Sneaking an extra breath before the weak side comes round. The drill turns back into breathing to one side.