Underwater Kick Drill for Improved Breath Control

To become a more efficient swimmer, it's important to maintain a steady rhythm of breathing in and out during training. Consistent air flow helps lower heart rate and promotes relaxation, while providing the necessary oxygen to your muscles to propel you through the water.

When you’re swimming freestyle, your face is submerged when you’re not breathing. During this time, and anytime your face is submerged while swimming, you should be exhaling fully so that your body is ready to take in oxygen the next time you turn your head to breathe.  

One highly effective drill for improving your ability to exhale throughout your stoke is kicking either freestyle or dolphin kick underwater while blowing bubbles.

Push off the wall face down with your arms in a tight streamline, under the surface. Kick using either a freestyle or butterfly kick while blowing bubbles in a slow, controlled exhale until you’re fully out of air. Surface, take a breath, and submerge to continue kicking while blowing bubbles.

It’s best to use a nose clip during this drill, as it encourages you to exhale through your mouth. Your mouth is larger than your nostrils and more air can escape, allowing you to take in a larger breath on the next inhale.

Training with a USMS club and working with a coach can help you continue to improve your technique.