Jan 21, 2023
Do
you find yourself gasping for air when you swim? If so, we have a
great discussion today on some of the common reasons swimmers may
struggle with breathing. We will break down those reasons and
things you can work on to improve your efficiency and pacing in
your next swim workout.
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In Today's Show
-
Feature
Discussion
-
-
Common
Reasons Swimmers Breath Hard
-
Endurance
News
-
-
Achievement
Unlocked: How Esports Could Take Triathlon to the Next
Level
-
The Cult of
Bike Helmets
-
How Sports
Psychologists Define Mental Toughness
-
What's new
in the 303
-
-
Meet new RTR
Race Director Sabra Nagel
-
Video of the
Week
Common Reasons Swimmers Out of
Breath:
Poor Body Position:
-
Problem -
Feet too low, head position too high, too much area exposed to the
water; 1"/3" Rule
-
Corrections
- Relax, head position neutral (look straight down), engage the
core, reach forward with fingers; reach back with toes; continuous
momentum
You're not rotating well:
-
Problem -
flat in the water, the neck needs to move too much to get air
causing imbalances
-
Corrections
- Rotate around the center axis (head, straight down the spine to
the toes). Distribute work to more working muscles utilizing the
lats. Head position to rotate with the body for breath
You're holding your breath:
-
Problem:
Tense and build carbon dioxide
-
Corrections:
Trickle breathing or continuous breathing; Try Sink Down Drill to
wire in the breathing in your warm up
You're rushing your breath:
-
Problem:
Exhaling air too early creates urgency to get a breath; rushing to
get air before rotation causes imbalances that show up in kicking
with legs splaying out to regain balance
-
Corrections:
Rhythmic and relaxed; Follow the rotation exhaling nose and mouth
continuously; Be ready to breath at the apex of the
rotation
Kicking too hard:
-
Problem: Big
muscles consume oxygen; over kicking causes more drag and increased
oxygen demand
-
Corrections:
Kicking is minimal and should help balance; kick within a shoebox;
sound of boiling water
Swimming too fast:
-
Problem:
Swimming fast gives you momentum, but slowing down may expose
imbalances
-
Corrections:
Slow down and focus on technique; know your swim paces and keep the
easy sets easy; do a Critical Swim Speed test to establish your
training zones; use your swim watch or deck clock to keep
track
80/20
Zone Calculator | 80/20 Endurance (8020endurance.com)