Review of Bilateral Breathing in Freestyle

Freestyle is often taught with breathing to one preferred side. Bilateral breathing—alternating sides (e.g., every three strokes)—promises better symmetry, navigation, and race versatility. Is it worth the effort? Let’s unpack mechanics, benefits, trade-offs, and a smart way to adopt it.

What It Is

Bilateral breathing means rotating to both sides in a consistent pattern: every 3, 5, or 7 strokes, or mixing sets (e.g., 3/3/5). The goal isn’t forcing odd counts forever; it’s developing two-sided competency so you can choose what’s optimal in workouts and races.

Why Swimmers Use It

Stroke symmetry: Breathing only to one side can reinforce a cross-over catch, dropped elbow, or lopsided kick. Alternating smooths imbalances.

Open-water versatility: Waves/sun/glare/wind may favor one side; being ambidextrous lets you adapt.

Sighting rhythm: Pairing occasional sighting with alternating breaths helps keep lines straighter.

Neck/shoulder comfort: Sharing load across sides may reduce irritation.

Trade-Offs

Air management: Fewer breaths per length can spike CO₂; early adopters feel “air hungry.”

Timing drift: Rushing the head out of alignment to “get air” can drop hips and slow the stroke.

Racing realities: In pool sprints, unilateral (every 2) often wins on oxygen supply. Bilateral is a skill, not a religion.

Technique Keys

Split the face: One goggle in, one out; keep crown of head forward so hips don’t sink.

Exhale continuously: Blow out underwater so the inhale is quick and quiet.

Match rotation: Hips/shoulders roll together; don’t lift the head—roll it.

Hold the line: Keep lead arm extended to avoid scissoring the legs during breath.

Drills & Sets

3-3-2 pattern: Two lengths breathing 3/side, then one length every 2 to re-oxygenate; repeat.

Side kick + 6/3/6: Six kicks on left side, three strokes to switch, six on right—focus on head position.

Catch-up with breath on 3: Forces body line discipline.

Build sets: 8×50 as 25 bilateral / 25 choice; descend 1–4, 5–8.

When to Use in Training

Technique sets, aerobic work, open-water prep.

For race-pace sets, use the breathing pattern you’ll race with (often every 2) but keep bilateral in warm-ups/cool-downs to maintain symmetry.

Verdict

Bilateral breathing is a versatility and symmetry tool. Develop it so you can choose the right pattern for the day. Race however gets you fastest oxygen, but train both sides so your stroke stays balanced and adaptable.

-Thomas