Myth #7: When it comes to getting oxygen in freestyle, breathing every cycle is as good as it gets.
In almost every other sport but swimming (freestyle, fly, breaststroke), we get the luxury of breathing whenever we want. Typically, with maximal exertion, that means we are inhaling at a respiratory rate of between 50 and 65 times per minute. Not so in swimming.
Most swimmers breathe every cycle and to one side only (a cycle is two arm strokes, or hand entry to hand entry). Since many swimmers turn their arms over slowly (say 35 to 55 strokes per minute), that means the respiratory rate while swimming is 18 to 28; hardly what one would do voluntarily, if one had the choice. (try running or biking with that respiratory rate and see how you do!)
But you do have a choice...sort of. First, you can learn to swim with a higher stroke rate and second, you can try a different breathing pattern. Specifically, I am referring to a 2:3 pattern rather than a 1:2 pattern of breathing. What that means in the Left Stroke Breath Right (LBR), Right Stroke Breathe Left (RBL) Left Stroke no breath (L), Right Stroke no breath (R) terminology is the following:
LBR, RBL, L, RBL, LBR, R, LBR, RBL, L etc
So, as is so common in swimming, this too presents compromise. What are the pros and cons?
Pros: You get 27% more oxygen than if you breathe every cycle, and with oxygen you'll produce 15 times more ATP than without it, and hopefully produce less lactate. You get the associated benefit of breathing more...less fatigue. You get to see the scenery on both sides of the lake or pool.
Cons: Most swimmers feel awkward breathing to their weak side. The act of breathing slows the stroke rate. Breathing often results in the arm being pulled too far under the body, creating more drag. In open water swims, if there is a nice swell on one side, breathing to that side may lead to swallowing more water.
So this begs the question, if this 2:3 pattern is so good, why aren’t world-class distance swimmers using it? A few have on occasion, like Kieren Perkins. It may be that it is yet an undiscovered technique...or, more likely, in the world of superbly conditioned, oxygen deprived distance swimmers, it may be that the cons outweigh the pros. But for this almost-60-year-old-not-so-superbly-conditioned swimmer, who enters an ocean swim once or twice a year and dislikes any pool race over 100 meters, I love the 2:3 pattern, especially on those long aerobic sets. And for those swimmers who dare to try it (and it takes some getting used to), you may not actually swim any faster than by breathing every cycle, but, barring swallowing more water, I'll bet you will feel a lot better afterward.
Gary Sr.
I doubt the word "breath" or "breathing" is mentioned even once in the rules for any stroke. You are free to breath however you want and whenever you want.
On youtube search under gary hall 2:3 pattern.
For your convenience:
YouTube- MAH03456.MP4
So if 2:3 is possibly better than 1:2, why not breathe every single stroke (ie 1:1)?
And I contest the idea that backstrokers get to breath whenever they want. While the opportunity presents itself more, there tend to be better, easier positions for the inhale/exhale based on the arm/body rotation and impact on the chest cavity.
I agree. I have a breathing pattern for backstroke- inhale during right arm recovery, exhale during left arm recovery. I even had a breathing pattern when I ran, but I think that was due to swimming. It was comfortable for me and made me think about counting, not how much my legs hurt (for both backstroke and running :agree:) The faster my arms move, the faster my backstroke breathing pattern.
By the way, maximum voluntary ventilation is about 30 times (if I remember correctly) the amount of oxygen our bodies actually consume. Our oxygen carrying capacity is actually determined by our cardiac output. Once we reach our maximum heart rate, any further increase in power output is accomplished by anaerobic metabolism (in other words, without oxygen).
I think there was also something put out by the NIH about swimmer-specific training adaptations. I'll have to find it...
So if 2:3 is possibly better than 1:2, why not breathe every single stroke (ie 1:1)?
i think you're being rhetorical here chris, but i'll take the bait:
for those of us with less than perfect technique, the additional motion required to secure O2 disrupts an otherwise slightly more perfect sequence of movements. its up to each individual swimmer to find the compromise most ideal for them. this will likely differ as per distance but the ability to breathe comfortably on either side is essential to experiment effectively.
Gary Sr,
I just want to say thanks for the idea. It's a pretty simple concept - breathe more and you'll feel less fatigue, but for some reason I never gave any serious thought to trying it. Now I've been doing the 2:3 pattern consistently for about 5 workouts. I really like how it's evening out my stroke, and I'm starting to develop more power and more of a lope on my weak side. My left side is getting stronger, without sacrificing speed or form like I do when I breathe every two on that side.
I've been in a plateau phase for a while now, and I feel like this has done more to improve my stroke than anything since Total Immersion. I intentionally avoided looking at the clock when I first tried this out, but lately I've been working with the pace clock as usual. My times are exactly the same as they were when I was breathing every 2. The big difference is the lack of fatigue over longer distances and sets. It feels like my limiter has changed from oxygen debt to an issue of timing. I still need to work on getting maximum power out of my kick and pull when breathing 2:3, but that's a problem I am glad to have!
Hypoxia is great for 25s and 50s, but I'm no sprinter, and I like the extra air. I'm looking forward to using this greedy breathing strategy in my next open water race.
:chug:
Gary - when I was swimming marathon races I would breathe every stroke cycle, I would switch from left side breathing to right side breathing on occasion just to change the muscle action.
When I was swimming sprints of a 100 I did a lot less breathing.
Did you see the Canadian who won the 1500 at the Pan Pacific meet, he did a lot of bilateral breathing.
Jimmy McLane did the 1500 meters at the 1955 Pan Am Games in Mexico city, I watched his breathing pattern there. Most of way he took a breath with each stroke (each arm pull). He said after the race he was grabbing as much air as he could get.
I agree. I have a breathing pattern for backstroke- inhale during right arm recovery, exhale during left arm recovery. I even had a breathing pattern when I ran, but I think that was due to swimming. It was comfortable for me and made me think about counting, not how much my legs hurt (for both backstroke and running :agree:) The faster my arms move, the faster my backstroke breathing pattern.
By the way, maximum voluntary ventilation is about 30 times (if I remember correctly) the amount of oxygen our bodies actually consume. Our oxygen carrying capacity is actually determined by our cardiac output. Once we reach our maximum heart rate, any further increase in power output is accomplished by anaerobic metabolism (in other words, without oxygen).
I think there was also something put out by the NIH about swimmer-specific training adaptations. I'll have to find it...
Ah yes...yet another myth. Oxygen requirement is related to exertion. What we really want is ATP....and we get about 15 times the amount of ATP with oxygen than without. But the fact is, during maximal exertion, even breathing at about our maximal rate (50 to 60 respirations per minute) we do not get enough oxygen. That is called oxygen debt and is why we keep breathing like we are exercising long after the exercise is over.
Cardiac output is also one of the limiting factors in getting oxygen to the muscle, as are several others, but breathing less certainly does not help.
BTW, you should try inhaling on every arm stroke in backstroke. You might go faster.
Gary Sr.
The Race Club
So i've kinda watched the replies on this thread and I still wonder how it relates to 50 and 100 free. Currently I try to breath as little as possible in a 50, and the 100 differs per length... averaging to around 4 strokes per breath. It's always been a gray area in the coaching I've had over the years. Everyone has a different idea. How much should one breathe in the 50 and 100? I think it kindof relates to this myth so thats' why i ask. I certainly don't think it's worthwhile to breath a 2:3 pattern in the 50 and 100... is it?
