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.
Former Member
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?
César Cielo Filho has the world record on the 50 and 100 lcm free. In the 50 he doesn't breath at all. In the 100 I think he breathes every 4.
For the 50 I think almost everyone would agree very little or possibly no breathing is required. I think you should take between 0 and 3 breaths.
For the 100 there is a lot of variation. Jason Lezak swam the fastest ever 100 free relay split breathing every 2 strokes. Others like César breath less. As both are extremely fast I don't think you can say either breathing pattern is better but both swimmers have found what works for them. You will have to experiment and see what is fastest for you. I don't think the 2:3 pattern should be tried for any race under 400m.
Here's a myth for all: you breathe because you need oxygen. NO! your primary urge to breathe is because you need to get rid or excess C02, a result of your metabolic process. You live in a normal partial pressure of C02 in your blood of around 40. As that goes up, while holding your breath, (in between inhaling air) you have the urge to breathe. It is based on sensors in your body. The ability to not breathe longer is purely mental. The first 20 or more or less seconds in an all out effort are done with cellular oxygen, so that breathing is not a factor. This is too complicated to expound on this forum, but do a research or look up the respiratory process in google. If you hold your breath (I have done that) for a minute or more your oxygen saturation does not alter. If you breathe pure oxygen, your respiratory rate will still be the same, even though you are getting more oxygen. The oxygen thing in airplanes and hospitals is because of a decreased offer (altitude) or decreased absorption (lung problems) or delivery (cardiac problems) or the use of opiods (which make your urge to breathe less evident). Everything said or argued above is correct, except that the lung expansion is necessary to remove C02, secondary to oxygen absorption. So why do we need to breathe more when swimming sprints using our legs more and so forth? Because we are producing more C02....billy fanstone
And why not?
Garry Hall Sr. himself talks about this as a technique for distance swimmers. From an energy systems prospective, since only a small percentage of energy for races under 1 minute comes from aerobic energy, the increased energy produced from the 2:3 breathing can't offset the cost of increased drag. This is verified by the fact that I don't think any elite swimmers breath every cycle for 50 free and most breath less then once a cycle for 100 free.
200 free is a bit less obvious. Most elite 200 free swimmers do breath every cycle and aerobic energy plays a larger role. I still believe at this point the increased drag is not worth the extra aerobic energy.
At higher speeds the increased drag is more costly then at the slower speeds of distance events. Distance events are almost 100% aerobic so increased aerobic energy will increase the total energy available by a more noticeable percent.
The amount of extra energy available I think also needs to be examined. If you swam at 60 strokes per minute a 1:2 cycle would give you 30 breaths and 2 seconds between breaths. The 2:3 cycle would give 40 breaths and an average of 1.5 seconds between breaths. This increases the available oxygen by 33% but each exhale will contain a significant amount of oxygen. The increase in oxygen consumed could be less then 10% but I am just guessing.
Gary,
Thanks for sharing this concept. It is something I never would have considered. I am reading this after I returned from the pool, so I will try this next time.
On occassion, I have breathed to both sides such as LBR RBL, but it was by accident, and it didn't feel natural. When I did it, I was working on breathing to both sides, and it was my weaker side going into the wall that caused me to suddenly breath to my stronger side for more air before the flipturn.
Does this feel unnatural at first? Shortened breaths? Head spinning side to side?
Also, when I think about it in my head, I feel like I would be taking shorter breaths with each LBR RBL. Is this correct?
For me, LBR R LBR R LBR R... seems like it provides me a comfortable breathing cycle. When I do LBR R L RBL L R... I take deeper breaths and exhale them a little longer. I can imagine that your 2:3, LBR RBL L RBL LBR R... would mean I would have to inhale and exhale quickly twice in a row. Is this true?
Thanks again for your suggestion. I will try it out tomorrow and see how it feels.
GHS....I posed your question to a number of coaches I know...this was an interesting response:
"This is entitled "Myth #7" ... as if it IS a myth. I have a couple problems with this hypothesis.
This article claims "27% more Oxygen". When you inhale, you use only a small percentage of the oxygen that is taken in. You exhale most of the Oxygen you inhale. 27% more Oxygen sure seems like an incredibly high number. I also question the emphasis or importance of "Oxygen" in this exercise process. However, the by-product to burning Oxygen as a fuel is Carbon Dioxide. CO2 is an "acid" just as is Lactic Acid (the by-product of the fuel source Glycogen). Both of these acids create a low PH in the blood and muscles that REDUCE muscle performance and thereby a reduction of Lactic Acid. With better ventilation of CO2, the swimmer will be able to tolerate more Lactic Acid and thereby maintain a higher level of intensity for a longer period of time. This article claims the more oxygen you take in, the less lactic acid is produced. These seem contradictory to me."
Thoughts?
I'm not sure what to do about the 200. I think that over the long term, the 2:3 pattern may actually be best for that distance. I certainly intend to use it for 200s in training, except maybe for the occasional all-out sprint or timed 200.
If I had to race a 200 right now I'd probably revert back to every 2, just because of the simple fact that I still have a weak side. Over time, as my stroke evens out, I think the 2:3 pattern would be great for a 200 because of the increased O2 which would allow for more kicking.
I agree with everyone else about 50s. Not much point in doing any extra breathing for such a short distance. I might use the 2:3 for the first 25 of a 100 though.. or even the first 50. Once you get used to it, it almost seems pointless not to breathe, because your head is right there in position anyway.
Paul when swimming long distance races Massive dose of vitamin E, I would consume large amounts of vitamin C, Coca Cola syrup mixed with sustagen and plain water. Lots of Salt tablets, watered down tang mixed with glucose powder. Seldom had a lactic acid buildup. Cramped only when not in condition.
SW 5.3 covers the 15m submerged rule. The only thing I ever had to DQ someone for in free was for taking a step off the bottom of the pool. The only other time you can't swim freestyle any style you want is during a medley relay, in which you can only swim any stroke other than back, ***, and fly.
Actually the rule is 'can swim in any STYLE other than Butterfly, Backstroke or Breaststroke'
SW 5.3 covers the 15m submerged rule. The only thing I ever had to DQ someone for in free was for taking a step off the bottom of the pool. The only other time you can't swim freestyle any style you want is during a medley relay, in which you can only swim any stroke other than back, ***, and fly.
Thanks Zulu and Paul! I forgot about those medley relays... :D
