Difficulties Swimming Long Distance

I am a casual swimmer for a couple years now. I have difficulties swimming long distance. My breath is dead after 5 x 25m laps. I realized one of the major problems is in my breathing. I am a right hander, my breathing on the right side looks perfect, I can grasp air by turning my head over the right shoulder. It is my breathing on the left side over the shoulder that I have difficulties, especially, after 2 laps and more. My mouth often breathing below the surface of the water, the water is splashing into my mouth, my head is coming up too much instead of simply spinning over the side. However, my right side breathing is doing great.

How can I improve on this mistake? What type of training, exercises or practices that i should follow to resolve this problem in order for me to enjoy swimming longer duration and longer distance?

Your problem has been caused by breathing to your right side constantly for too long and now the muscles in your neck and shoulders have been trained to perform this movement naturally.

You have a very common muscle imbalance in your neck and shoulders. Basically the muscles in your neck allow your head to roll to your right side easily because they have been trained to do so and so have the flexibility to perform the movement. Ask those the muscles on the opposite side of your neck to roll your head to the left and they have become shortened and less flexible, resulting in a decreased range of movement.

We all have a favourite side that we breathe on and that side will always feel easier and more natural than the other. However, when it comes to sustaining a regular breathing pattern for front crawl it is important to breathe on both sides. It looks like you have identified this as your problem.


Ok, so how to get more movement from the left side? Time to train your weakness.

There are several exercises to try out in the pool. Firstly try kicking with a kick board held out in front in your right hand. Kick your legs and swim front crawl using only your left arm, breathing only to your left side.

You may have to exaggerate your movement to begin with to avoid getting water in your mouth. Turn your head more than you need, maybe to the extremes of facing upwards. Although this is technically incorrect you can always readjust later and the extra movement will help towards increasing your flexibility.

Try swimming a few lengths of front crawl breathing only to the left side, either with each stroke or every other stroke.

Gradually over time the muscle imbalance in your neck will correct itself and your shoulder muscles will also become trained to deal with a greater movement of your head.

It sounds obvious but all you are doing is training your weakness and with some practice and perseverance you will be able to make a movement that at the moment is uncomfortable and awkward into one that is second nature.

Hopefully I have highlighted some of the mechanics behind your problem you can focus on putting it right.

Our best-selling book 'The Complete Guide to Swimming Front Crawl' contains over 20 separate swimming exercises to help all parts of freestyle, including breathing. You can download it, print out the parts you need and take them to your pool to try out. Click the link below for more information.

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