To swim strong you need to breathe strong. Improve the strength of your breathing by using your diaphragm as well as your lungs. Your diaphragm is at the bottom of your lungs and can increase the force of your exhale, leaving more room in your lungs for oxygen during an inhale. As you improve your diaphragmatic breathing, you will have a slower breathing rate because each breath becomes more efficient, and your energy for the front crawl will increase as your body uses less energy for breathing.
Step 1
Practice diaphragmatic breathing outside of the water. Sit in a chair with your knees bent and feet on the floor. Place one hand over your lungs and the other at the base of your lungs. Contract your stomach muscles to force your exhale out through pursed lips. Inhale, expand your stomach and contract your abdominals for another forced exhale.
Step 2
Practice your flutter kick in the water. Float on your belly with your legs extended behind you and your arms extended in front of you. Kick your legs by bending them from the knees. Move one leg up toward the surface as the opposite leg kicks down. Kick as if you were kicking a ball.
Step 3
Float on your belly with your legs extended and arms at your sides. Alternate from one arm to the other as you push and pull the water to propel yourself forward.
Step 4
Reach your right arm out in front of you. Position your palm at a 45-degree angle in toward your body. Pull your right arm down toward your side. Bend your left elbow to lift your left arm out of the water.
Step 5
Push the water backward with your right palm as your right arm reaches your side. Bend your right elbow to lift your right arm out of the water as you pull your left arm down toward your left side. Extend your right arm and repeat.
Step 6
Combine your flutter kick with your front crawl to propel yourself through the water. Put your face into the water so that the water line rests between your eyebrows and your hairline. Exhale by tightening your stomach, pursing your lips and forcing your breath completely into the water as you perform three front crawls.
Step 7
Turn your head to the same side as the arm that is bent and inhale as you expand your stomach. Perform three front crawls as you exhale through pursed lips with your stomach tight. Turn your head to the opposite side and inhale as you expand your stomach. Continue as you swim for your intended duration.
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