The Race Club Secret Tips – Breathing Patterns

The Race Club Secret Tips – Breathing Patterns

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Welcome to The Race Club secret tip of the week. This week we’re going to talk about oxygen, the most important nutrient and one that we often overlook. The fact is, without oxygen, we can’t live for more than 7 or 8 minutes. And with oxygen, it helps us to produce one of the most vital fuels for the muscles called ATP. We can produce ATP in our bodies without oxygen. But we don’t produce it nearly as efficiently. When we have oxygen vs. not having oxygen, we produce 15 times more ATP. And we don’t produce a by-product which is called lactic acid which slows us down. So the point is we need as much oxygen as we can get. The problem is the active getting oxygen or breathing is problematic for freestyle, breaststroke, and butterfly. So we have to learn to breathe in a way that we reduce the consequences which are increasing drag and slowing our stroke rate. If we can learn to breathe effectively and fast and quickly, we can get more oxygen and improve our swimming performance. Here are some examples of different types of breathing patterns now. The first thing that I’m gonna show you is the wrong way to breathe, which is to hold the head up-high, breathe forward and turn the head too much. And here you can see that I’m way turning the head, way too far up rotating the body, and the hand underneath the body creating a lot of drag And look at the amount the drag that is created by the head being too high. You see the bow-wave coming off my head and the head being held up. And all that contributes to an increased amount of drag. In this case I’m dropping my head. And you can see the bow-wave go right over the top of my head. So by pulling the head down, you not only elevate the hips, but you get that energy of that bow-wave going over the top your head, which doesn’t slow you down reducing drag. When you watch that lower head position from the side, this is what you see. Bow-wave goes over the top. You notice I’m breathing back and I’m not turning my head very much. And this is an example of breathing every third stroke or alternate breathing. And the problem with this type of breathing is you just don’t get very much oxygen. If I’m turning over with the stroke rate about 65 or 70 strokes per minute and I’m only getting one breath every third stroke, that means I’m only getting about 20 to 23 breaths per minute. If I’m running or biking, I’m gonna take 50 or 60. That’s not very much oxygen. So, if you alternate breathe or breathe every third stroke, you’re gonna probably have to be extremely fit, or you’re going to get very tired. This is a new type of breathing pattern that I’m kind of adapted to, which is called the 2-3 pattern. And what I do here, though it’s not used very commonly, is I breathe first to the left then to the
right and then I hold the stroke, then I begin on the right, back to the left hold a stroke start on the left breathe to the right, hold a stroke. This way, I get 2 breaths out of every 3 strokes, which increases the amount of oxygen by 50 percent over what I would have gotten if I took a breath every 3rd stroke. And for old guys like me, or for anybody else that needs energy, it’s a nice way to get more oxygen. The only time it’s really important that you don’t breathe is on a 50 or a sprint. Because, in that time you don’t really have enough time to build up lactic acid except maybe the last few yards or meters of the sprint. So the best thing is to not breathe at all, or take 1 or at most 2 breaths. And that way you can achieve your fastest time.

12 thoughts on “The Race Club Secret Tips – Breathing Patterns”

  1. great video! thanks for the idea of 2-3 breathing pattern.
    I've been looking for the solution of having the symmetry in my stroke, while having enough oxygen to swim longer distance.

  2. @kobac make sure you check out Gary's Aqua Note with more details on the 2:3 breathing pattern called "To Breathe Or Not To Breathe" on our website.

  3. Coach.. great videos.

    Just wondering, I want your opionon on dryland training with a snorkel on and nose plugged to increase anerobic capacity? Or what about these devices like the Powerlung, sold on swimoutlet.

    Thanks

  4. @richfl126 Dryland training with a monosnorkel and nose plugged will certainly limit your supply of oxygen and increase anaerobic capacity. It is a way to simulate altitude training if you are close to sea level. Another method we use is taping the top of the monosnorkel with a dime size hole opening, this works both on land and in the water. We are not familiar with the Power Lung, rest assured the methods we use do the trick ; )

  5. Do you guy's go over this at the camp? My team is going down on June 8-11th and I really need help with my breathing.

  6. When you buy the Powerlung bring your PowerWallet as in $120 US!!!
    Do you have any postings on your monosnorkel idea? I had quad bypass 4 years ago and I'm still trying to get my breathing back.
    Thanks for all of your informative videos; well done.

  7. 1
    00:00:08,069 –> 00:00:10,780
    Welcome to The Race Club secret tip of the week.
    환영합니다. 레이쓰 클럽 이번 주의 비결을 시작하겠습니다.

    2
    00:00:10,780 –> 00:00:13,380
    This week we're going to talk about oxygen,
    오늘은 산소에 대하여 말씀드리겠습니다.

    3
    00:00:13,460 –> 00:00:17,619
    the most important nutrient and one that we often overlook.
    우리가 자주 간과하곤 하지만, 가장 중요한 영양소입니다.

    4
    00:00:17,619 –> 00:00:22,199
    The fact is, without oxygen, we can't live for more than 7 or 8 minutes.
    사실, 산소가 없이는, 7 ~ 8분 이상 살 수 없습니다.

    5
    00:00:22,840 –> 00:00:29,420
    And with oxygen, it helps us to produce one of the most vital fuels for the muscles called ATP.
    산소가 있음으로 해서, 근육세포의 필수 연료가 되는 ATP를 생성할 수 있습니다.

    6
    00:00:29,740 –> 00:00:33,580
    We can produce ATP in our bodies without oxygen.
    물론 산소가 없이도 ATP를 만들어내기는 합니다.

    7
    00:00:33,590 –> 00:00:36,050
    But we don't produce it nearly as efficiently.
    하지만, 산소가 있을 때 만큼 효율적이지는 못합니다.

    8
    00:00:36,360 –> 00:00:39,380
    When we have oxygen vs. not having oxygen,
    산소가 없을 때와 비교 했을 때 산소가 있을 경우에,

    9
    00:00:39,390 –> 00:00:42,680
    we produce 15 times more ATP.
    15 배 정도 더 많은 ATP를 만들어냅니다.

    10
    00:00:43,020 –> 00:00:48,920
    And we don't produce a by-product which is called lactic acid which slows us down.
    (산소가 있을 경우에) 또한, 우리를 느려지게 만드는, 젖산이라는 부산물을 생성하지 않게 됩니다.

    11
    00:00:49,840 –> 00:00:53,050
    So the point is we need as much oxygen as we can get.
    즉, 요점은 될 수 있는 한 많은 산소가 필요하다는 것입니다.

    12
    00:00:53,500 –> 00:01:00,960
    The problem is the active getting oxygen or breathing is problematic for freestyle, breaststroke, and butterfly.
    문제는… 자유형, 평영, 접영 등의 영법에서는 능동적으로 산소를 섭취하기 즉 숨쉬기가 까다롭다는 점입니다.

    13
    00:01:01,400 –> 00:01:10,220
    So we have to learn to breathe in a way that we reduce the consequences which are increasing drag and slowing our stroke rate.
    그래서, 저항을 일으키고 팔젓기 회전율을 느리게 한다든지 하는 부작용을 최소화하면서 숨쉬는 방법을 배워야만 합니다.

    14
    00:01:10,420 –> 00:01:17,840
    If we can learn to breathe effectively and fast and quickly, we can get more oxygen and improve our swimming performance.
    만약 잽싸게, 빠르게, 그리고 효율적인 숨쉬기를 배울 수 있다면, 산소를 보다 많이 섭취할 수 있게 되어 수영 수행 능력이 향상될 것입니다.

    15
    00:01:33,830 –> 00:01:37,440
    Here are some examples of different types of breathing patterns now.
    이제 몇 가지 서로 다른 형태의 호흡법의 실례를 보도록 하겠습니다.

    16
    00:01:37,440 –> 00:01:40,980
    The first thing that I'm gonna show you is the wrong way to breathe,
    첫번째로 보여드릴 것은 잘못된 호흡법입니다,

    17
    00:01:40,980 –> 00:01:46,400
    which is to hold the head up-high, breathe forward and turn the head too much.
    머리를 높이 들고, (팔젓기의) 앞쪽에서부터 숨을 쉬기 시작해서 머리를 너무 많이 돌립니다.

    18
    00:01:46,660 –> 00:01:55,880
    And here you can see that I'm way turning the head way too far up, rotating the body and the hand underneath the body creating a lot of drag
    보시다시피 머리를 너무 과도하게 돌리고, 그래서 몸통이 돌아갈 때, 몸 아래쪽의 손으로 너무 많은 저항을 일으키게 됩니다.

    19
    00:01:56,160 –> 00:01:59,980
    And look at the amount the drag that is created by the head being too high.
    머리를 너무 높이 듦으로 해서 생기는 저항의 양을 확인하실 수 있습니다.

    20
    00:01:59,990 –> 00:02:04,630
    You see the bow-wave coming off my head and the head being held up.
    뱃머리 물결(bow-wave, 선수파)이 제 머리에서 생기고, 머리가 들려 있는 것이 보입니다.

    21
    00:02:04,960 –> 00:02:08,720
    And all that contributes to an increased amount of drag.
    이러한 것들이 전부 저항의 양을 키우는 원인이 됩니다.

    22
    00:02:13,000 –> 00:02:15,140
    In this case I'm dropping my head.
    이번 예에서는 머리를 물 속에 넣고 있습니다.

    23
    00:02:15,140 –> 00:02:18,400
    And you can see the bow-wave go right over the top of my head.
    뱃머리 물결(bow-wave, 선수파)이 제 머리 바로 위로 넘어가는 것이 보입니다.

    24
    00:02:18,400 –> 00:02:22,820
    So by pulling the head down, you not only elevate the hips,
    그러므로 머리를 내림으로써, 엉덩이가 올라갈 뿐만 아니라,

    25
    00:02:23,040 –> 00:02:29,260
    but you get that energy of that bow-wave going over the top your head, which doesn't slow you down reducing drag.
    뱃머리 물결의 에너지가 머리 위로 넘어 감으로써, 저항이 줄어들고 속도가 느려지지 않게 됩니다.

    26
    00:02:31,400 –> 00:02:36,240
    When you watch that lower head position from the side, this is what you see.
    머리를 내린 자세를 측면에서 보고 있습니다.

    27
    00:02:36,240 –> 00:02:37,980
    Bow-wave goes over the top.
    뱃머리 물결(bow-wave, 선수파)은 뒤통수를 넘어 지나갑니다.

    28
    00:02:37,980 –> 00:02:42,080
    You notice I'm breathing back and I'm not turning my head very much.
    (팔젓기의) 뒤쪽에서 숨을 쉬고 머리를 그다지 많이 돌리지 않는다는 것을 확인하실 수 있습니다.

    29
    00:02:43,160 –> 00:02:49,600
    And this is an example of breathing every third stroke or alternate breathing.
    이번 예는 세번 팔을 저을 때마다 즉 양쪽을 번갈아 가며 숨을 쉬는 것입니다.

    30
    00:02:49,760 –> 00:02:54,500
    And the problem with this type of breathing is you just don't get very much oxygen.
    이런 형태의 호흡을 하면 산소를 그다지 많이 섭취하지 못하는 문제가 있습니다.

    31
    00:02:54,500 –> 00:03:06,520
    If I'm turning over with the stroke rate about 65 or 70 strokes per minute and I'm only getting one breath every third stroke, that means I'm only getting about 20 to 23 breaths per minute.
    저는 분당 65 ~ 70 스트로크(stroke, 팔젓기)로 젓고 있고, 3 번 스트로크마다 한 번 숨을 쉬고 있으니까, 분당 대략 20~23회 호흡하고 있습니다.

    32
    00:03:07,100 –> 00:03:12,100
    If I'm running or biking, I'm gonna take 50 or 60. That's not very much oxygen.
    달리기나 자전거를 탈 때는, 분당 50~60 회 호흡합니다. 20~30회의 호흡만으로는 산소량이 그다지 많지 않습니다.

    33
    00:03:12,360 –> 00:03:20,320
    So, if you alternate breathe or breathe every third stroke, you're gonna probably have to be extremely fit, or you're going to get very tired.
    즉, 3번 스트로크마다 한 번 호흡한다면, 아마도 굉장히 체력이 좋지 않은 경우라면, 아주 지치게 될 것입니다.

    34
    00:03:21,430 –> 00:03:27,970
    This is a new type of breathing pattern that I'm kind of adapted to, which is called the 2 : 3 pattern.
    이번 예는 제가 익히고 있는 새로운 형태의 호흡 패턴인, 2:3 패턴입니다.

    35
    00:03:27,970 –> 00:03:30,840
    And what I do here, though it's not used very commonly,
    그다지 많은 사람들이 사용하지는 않지만, 방법은 이렇습니다,

    36
    00:03:30,840 –> 00:03:33,980
    is I breathe first to the left then to the
    right
    왼쪽으로 쉬고 바로 오른쪽으로 쉬고,

    37
    00:03:33,980 –> 00:03:35,360
    and then I hold the stroke,
    그 다음 젓기에는(왼쪽) 쉬지 않고,

    38
    00:03:35,360 –> 00:03:36,880
    then I begin on the right,
    다시 오른쪽 젓기에서 (숨쉬기) 시작합니다,

    39
    00:03:37,200 –> 00:03:38,280
    back to the left
    왼쪽 젓기에서도 숨을 쉬고,

    40
    00:03:38,280 –> 00:03:39,400
    hold a stroke
    (오른쪽) 젓기에서는 숨쉬지 않고,

    41
    00:03:39,400 –> 00:03:40,840
    start on the left
    다시 왼쪽 젓기에서 2:3 숨쉬기 패턴을 시작합니다.

    42
    00:03:41,260 –> 00:03:42,580
    breathe to the right,
    오른쪽 젓기에서 숨을 쉬고,

    43
    00:03:42,580 –> 00:03:43,660
    hold a stroke.
    이번 젓기에서는 숨쉬지 않습니다.

    44
    00:03:43,740 –> 00:03:46,400
    This way, I get 2 breaths out of every 3 strokes,
    이런 식으로, 3 번 저을 때마다 2 번 숨을 쉬면,

    45
    00:03:46,400 –> 00:03:53,760
    which increases the amount of oxygen by 50 percent over what I would have gotten if I took a breath every 3rd stroke.
    산소 섭취량이, 3 번 젓기에 1 번 숨쉴 때 보다, 50 % 더 늘어나게 됩니다.

    46
    00:03:54,520 –> 00:04:00,520
    And for old guys like me, or for anybody else that needs energy, it's a nice way to get more oxygen.
    저처럼 나이 많은 사람이나, 또는 에너지가 필요한 어떤 사람이라도, 이 방법을 이용하면 더 많은 산소를 섭취할 수 있습니다.

    47
    00:04:04,160 –> 00:04:08,860
    The only time it's really important that you don't breathe is on a 50 or a sprint.
    숨을 쉬지 않는 것이 진짜로 중요한 유일한 경우는 50 미터 단거리 경주입니다.

    48
    00:04:08,870 –> 00:04:16,820
    Because, in that time you don't really have enough time to build up lactic acid except maybe the last few yards or meters of the sprint.
    왜냐하면, 이 경우, 역영을 하는 마지막 몇 야드 또는 미터를 빼고는, 젖산이 만들어질 만큼 시간이 많지 않기 때문입니다.

    49
    00:04:16,820 –> 00:04:22,140
    So the best thing is to not breathe at all, or take 1 or at most 2 breaths.
    그래서 아예 숨을 쉬지 않거나, 1 번, 많아야 2 번만 쉬는 것이 가장 좋습니다.

    50
    00:04:22,440 –> 00:04:25,280
    And that way you can achieve your fastest time.
    그렇게 해야 가장 빠른 기록을 달성할 수 있습니다.

  8. There is a rule under fina to take head out after every 15m so basically atleast 3 times in 50m , but dressel just won his race with no breath is it allowed

  9. Thanks coach for this great tip on breathing. I've been struggling as i am not fit and so i run out of breath very fast when swimming. Definitely will try out your technique to get me more oxygen!

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