In freestyle swimming, one of the most difficult parts to learn is the most important: breathing. Besides the obvious--you have to breathe--proper breathing technique will help save energy and increase speed by making your stroke more efficient. However, don't expect to properly execute perfect breathing habits overnight; it will take consistent effort to incorporate breathing techniques into your freestyle swimming style.
Head-Out-of -the-Water Breathing
Most likely seen in swimmers just learning to freestyle, the head-out-of-the-water technique allows for eyes and mouth to be out of the water for continuous sighting and breathing. Terry Laughlin, author of "Total Immersion Swimming," recommends against this technique because a high head position in the water causes your feet to drop, therefore slowing you down and using too much energy to stay afloat rather than move forward.
Unilateral Breathing
Unilateral breathing means you breath from only one side. Usually done on the dominant side, this method allows the novice swimmer to develop a more efficient breathing pattern. Kevin Koskella, creator of Tri Swim Coach, describes head position as the most important tool to get your body in the correct swimming position. Instead of keeping the head out of the water, unilateral breathing is performed with the head down and parallel to the water so you get more from your kick and reduce drag.
Bilateral Breathing
Bilateral breathing means you can breath from either side. As the most efficient breathing technique, and recommended by USA Swimming, bilateral breathing will help you maintain balance, develop a balanced musculature, and increase oxygen intake making for a much smoother, more efficient stroke than unilateral breathing.
Variations of Techniques
At times, all three mentioned techniques will be used. In a triathlon, for example, you might alternate breathing between right and left sides every100 meters, while lifting your head out of the water for sighting on every third or fifth stroke.
Other variations--depending on personal preference--include how often to breath. Ideally, the fewer times you take your face out of the water, the less momentum you will loose between strokes. Practicing multiple stroke counts--like breathing on every second, third, fifth or seventh stroke-- will give you an idea of how to balance maintaining speed and getting enough air.
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