Bilateral Breathing Practice for Beginners
A 1500 m session that teaches calm breathing to both sides, from one side only lengths to steady freestyle breathing every three strokes.
- Duration
- 39 minestimated
- Distance
- 1,500 m
- Effort
- 37
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, exhale into the water | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, breathe to the right only | 25 m | 85-92% CSS pace |
| 4.2 | IntervalEndurance Freestyle, breathe to the left only | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, breathe every 3 strokes | 50 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, breathe every 3, relaxed | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 30 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Many new swimmers breathe to one side only, usually the side that felt easier the first time. Learning to breathe to both sides evens out the stroke, helps you swim straighter and gives you options in open water when waves or sun come from one side. The key is to breathe out steadily under water, so the breath in can be short and relaxed.
The warm-up kick sets the habit of exhaling into the water. In the main set you swim one length breathing only to the right and one only to the left, then 50s breathing every three strokes, and finally 100s where you hold that pattern. If every three strokes leaves you short of air, breathe every two strokes for a few cycles and then go back.
Swim easily throughout. A relaxed breath matters more here than speed, so take extra rest when you need it.
Tips
- Hum or blow bubbles through the nose and mouth while your face is in the water.
- Turn the head with the body roll and keep one goggle in the water.
- Expect the weaker side to feel strange for a few weeks.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time