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GoodSwim Blog

Swimming Wetsuits

25/3/2021

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Photos courtesy of www.maggielangtry.com.au

Are you looking to buy a wetsuit for open water/ocean swimming?

It’s Autumn, the sunrises are epic but it means the water will inevitably start to cool down soon. 

As a swim coach I spend a lot of time in the water and my wetsuit is an important piece of kit.
 
I wear a wetsuit for many reasons but number one is warmth, your core temp can drop very quickly in cool water, especially if you’re teaching and not actually swimming. Another reason is comfort. A wetsuit can also improve and help your speed and confidence through buoyancy.
 
As a regular surfer and swimmer I’ve tried a few wetsuits over the years and they vary greatly.
For swimming (ocean pool or open water) I prefer to wear a 2XU brand wetsuit as I like the fit, material and comfort, there are of course many brands on the market for you to explore, I’m not endorsing any particular brand here, it comes down to what fits best and works for you (including price).

A wetsuit's primary purpose is to keep you warmer, which can help you stay comfortable in the water for longer and reduces your risk of hypothermia. A wetsuit can also provide the extra lift you need, which will make it easier for you to float as you calm down and focus on lowering your heart rate. 

Remember, a wetsuit is not designed to keep you completely dry. They work by trapping a thin layer of water between your body and the wetsuit material, letting your body warm the water to a comfortable temperature. The thicker your wetsuit, the longer and warmer your body will remain in the water.

Flexibility, one of the most important features of a wetsuit that’ll help you move freely in the water. If you use a regular wetsuit for swimming, this added flexibility and the ability to move your arms and legs freely, will be restricted.
 
Swimming wetsuits are designed to be highly flexible in all the right places to ensure your swimming is effortless. Your wetsuit should fit comfortable against your skin, without restricting arm, leg or body movements but snug enough that water can't easily get in.
 
Wetsuit thickness is measured in millimetres, represented with two numbers separated by a slash. The first number represents the thickness of the neoprene in the torso area, the second number represents the thickness of the neoprene in the extremities. 

Fit and comfort are the most important considerations when it comes to buying a wetsuit. You may have a $1,200 wetsuit but if it doesn't fit correctly then you won't comfortable, warm or efficient.

Swimming wetsuit should:
1. Have no excess material or extra folds.
2. Be comfortably snug but not too tight.
3. Provide a full range of motion in arms and shoulders.
4. Feel comfortable and not too tight around the neckline.

Unlike traditional surfing wetsuits, open water or swimming wetsuits are designed to allow for more flexibility and range of motion in the water. This helps you to swim without feeling restricted in any way possible.

A good wetsuit will play an important role in enabling you to swim through winter, if you dislike the cold like me. Whether you are swimming for recreation, training or racing, wetsuits provide you with additional features and benefits that will not only keep you warm but can help your swimming.
If you are looking for some advice and help with choosing a wetsuit - please shoot me an email
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Wetsuits are designed to give you a sleeker profile in the water, helping you swim more efficiently. Different thickness of neoprene on the torso and legs makes you more streamlined, and a special coating reduces friction and increases speed.
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Why do we use swim drills?

18/2/2021

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​Drills isolate the problem, help correct the problem, help ingrain the correction.

Drills are a useful part of working on form and technique in your swim. By stepping away from just swimming up and down the pool, you can focus on elements of your stroke and add the correct movement and control. You then give your speed the chance to improve through making elements of your stroke stronger.

Many novice swimmers who are just starting to swim can only manage a few lengths without taking a break. To improve your swimming by just continuing to do 500 metre sets may get you faster over time but will always be limited by inefficient form, also ingraining bad habits which will prevent you from getting faster and more efficient.

BUT drills and swim aids are only a tool and should be used properly and specifically. They are not to be used over mindless laps, use them with purpose to improve form and help with speed and fitness. Make sure you know why you are doing that drill and what it is aiming to improve.

Drills build awareness of what your body is doing and how important different elements of your stroke affect your overall body alignment, strength and efficiency. 
Below is an example of the Fingertip Drag drill / Zip drill – Swim normal Freestyle dragging fingertips along the surface of water on the recovery. Focus on a high elbow recovery, which ensures proper hand and elbow position at your hand entry. You should also check your body position during this drill, focusing on good side-to-side rotation.
While you are focusing on the movements and sensations experienced during drills, you will notice how you can be both relaxed and concentrated.

Swimming then becomes like a moving meditation in the water that can be enjoyable.
“don’t fight the water, work with it and feel the energy and flow.”

If you are looking to learn to swim or improve your technique and efficiency get in contact.
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To kick or not to kick... that is the question?

23/8/2020

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Swimming is a full-body movement, and efficiency comes from developing coordination between your upper and lower body. The kick provides stability, improved body position and propulsion, all components necessary for a more efficient freestyle.
In the water, over distance it is our arms that generate most movement providing approximately 85% of forward drive and the legs merely serve to 'balance' our position, preventing the body from rotating to far around and stopping our legs from sinking heavily “behind” us.
One of the biggest causes of slow and inefficient swimming is sinking/heavy/separated legs. When your body position is not in line on the water surface, there is greater drag. It is common for people to 'kick from the knee'. Too much bend in the knee can cause your legs to sink and separate as you lose your streamline body position in the water and can actually prevent your from swimming forwards. This creates so much more work for you upper body to drag your lower body under the water line. 
Remember:
- Keep your legs straight and together but relaxed
- Ankles flexible
- Feet pointed

Fast, strong kicking can be used for momentum and drive in a sprint race or finish but over distance just a small, gentle beat kick is best so as not to drain energy reserves best kept for the upper body.
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"The interesting fact resulting from these tests is that the forward drive provided by the legs decreases as speed increases."
Analysis by Professor Gatta
Check out the science >
Notice in the left hand images below how the legs are creating drag by being outside the streamlined profile of the body.
With stroke correction drills to work and isolate the legs we can correct this over time and create a more streamlined body position as in the right hand images.
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Perfect your freestyle/front crawl kick and improve your streamlined position. The kick should be generated from your hips, with the power transferring from your hips, through your knee and flex your ankle as your foot flicks down. 

Contact Linda at GoodSwim if you want to perfect your stroke and swim more efficiently and effectively.
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Swim more, surf longer

31/7/2020

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Swimming for surfers

No matter how much you want to surf, sometimes there are days when going out is just not an option.
So what to do...?

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Swim! 
When conditions due to weather or otherwise make surfing impossible, keeping in shape for surfing is best achieved by staying in the water. Swim sessions are strong workouts for surfing, such as paddling and breath control.
A basic swimming program each week can allow you to progress with your fitness through those flat or howling onshore wind days. Interval swim training can improve your fitness which is also highly important for those days when your duck diving and paddling just goes on and on. Following a program of swimming will have you feeling the benefits within just a few weeks.
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When?
Anytime your not surfing! If the ocean is not playing nice, then jump in an ocean pool. Up and down the coastline we can access many stunning ocean pools.

Where?
Wherever is available to you. Ocean, ocean pool, indoor pool - different bodies of water have different conditions and accessibility.
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​What?
Aim to develop a program which works for you at your current level of swim fitness which increases intensity as your skills develop. Swim training is the best way to prepare for those wipe outs, hold downs and possible swims back to the shore if your leash breaks. Being comfortable and confident in your skills in the ocean is essential if you want it to be your playground.
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How?
Freestyle swim is the basic stroke you should already have in the bag if you are a surfer. If not then I would highly recommend you get yourself some lessons. If you cannot swim to shore and save yourself then you shouldn’t be in the ocean full stop.
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Skills?
It is a good idea to mix up your program to keep it interesting and prepare your body for different conditions and circumstances in the ocean.
  • Interval swim training: low and high intensity laps to work on breath control, fitness and stamina.
  • Underwater laps: building up your lung capacity for wipe outs, hold downs and duck dives.
  • Treading water: incorporate this into your program to build lower body strength and stamina for those times when your leash breaks or helping out another surfer.
  • Mix up your strokes: build into your program some laps of the other 3 swim strokes. Butterfly is not a stroke you will relay on in ocean situations but it is great for building strength and is a great challenge for most. Both breaststroke and backstroke are strokes that can be used for calming down your breath, resting, conserving energy and regaining composure in intense situations.
  • Body surf: learning to body surf and use the energy of the waves to your advantage can save you many metres of swimming.
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Feel comfortable and confident with your ability and skills in the ocean.
​Contact Linda for Learn to Swim, Introduction to Ocean Swimming, Ocean Swim Skills and Stroke Correction lessons.
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Meet Naomi...

11/5/2020

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Naomi contacted GoodSwim wanting to progress with her swimming ability and also to feel more comfortable in the ocean. As a keen surfer, Naomi felt she needed more confidence with waves, moving water and reading the ocean.

​Need to get more confident in the ocean – contact Goodswim today and chat to Linda about a tailor made solution.

​What was your swim ability before you started swimming with GoodSwim?
My body knows how to float and swim short distance in a pool or in the shallow part of the ocean. I have never thought about ocean swimming.

How did you feel after your first few sessions?
I was never able to swim freestyle but I did it on our first lesson! Linda’s instruction was super clear that all I had to do was practice. Swimming long distance (i.e. one end to the other end of a pool) has never been a fun activity for me but I began to enjoy it.
How did GoodSwim help you on your swim journey?
It was amazing! I was given full support, physically and emotionally. Linda was always there whenever I needed help. In fact, she notices my fear before I speak and guides me to a ‘safe’ place where I can balance the rhythm and flow of my breath.

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What was a breakthrough/stand out moment for you?
Participating Cole Classic ocean swim in February 2020!

Do you have a goal or personal achievement you are working for in 2020?
Yes, I would like to free dive and swim 1km without many stops in between. However, first thing I would like to achieve is to have graceful strokes and flow of breath.
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Coaches notes:
Naomi came to GoodSwim looking to gain confidence in the ocean and learn how to breathe efficiently and effectively doing freestyle. 
After several pool sessions to work on her breathing and ability to stay calm and relaxed Naomi became too reliant on the pool walls for comfort and they also created distance barriers. So we progressed slowly into the ocean where Naomi started to feel at home and loved to watch the fish as she swam along. In fact it was getting harder and harder to get Naomi to continue swimming and not get distracted by the fish! We also did some small wave body surfing which she also loved and I have never seen a smile so BIG.

Naomi also reached her goal of swimming Manly to Shelly beach and it was beautifully captured by another great friend and swimmer @hesgallery. See video here >
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As surfers we need to be sure of our own ability to be in the ocean and being able to swim is both essential and potentially life saving! Always respect the ocean and look at the conditions and ask yourself... 'If my leash breaks whilst out surfing could I swim to shore or safety?'.

If you are looking for ocean or surf swimming lessons get in touch today!
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Meet Esme...

19/3/2020

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Esme came to GoodSwim with a love for the water but wanting to progress from breaststroke and become more efficient in her freestyle stroke. Also wanting to become more relaxed and comfortable in open/ocean water.

​Need to get more confident in the ocean – contact Goodswim today and chat to Linda about a tailor made solution.

What was your swim ability before you started swimming with GoodSwim?
I am a breaststroke swimmer who loves ocean swimming, I wanted to learn freestyle (the crawl) having stopped at some point as a kid. I had previously learned a few pointers at a few group lessons elsewhere however my confidence was low and I needed someone to really look at what I was doing and needed to do. 

How did you feel after your first few sessions?
My first lesson I was nervous and embarrassed, I’m not very good with direct attention especially relating to athletics. It was exactly what was needed though. The first thing that Linda did was enable my confidence as a swimmer, highlighting my strengths and investigating areas for improvement. The classes were challenging in the best possible way and I could feel myself improving.


How did GoodSwim help you on your swim journey?
I feel that I have been given excellent tools to help me become a better swimmer and have valued all of my swim lessons and ocean time with GoodSwim. Linda is supportive whilst being analytical so my stroke and ability are continually improving. GoodSwim is an extremely apt name both the lessons and regarding becoming a (better) swimmer. 


What was a breakthrough/stand out moment for you?
Linda asked me when moving from oceans pools into the open water, can you feel it when you move into a current, I couldn’t I was still thinking about too many things, other swimmers, the massive waves, the open water, where the shore was, sea life, my breath, my arms, my legs, my body in the water, my foggy goggles, a rogue swim cap and my ability. I love it now when that’s all I feel, I’m moving through the current swimming. It's not all time, it's just a really lovely moment.


Do you have a goal or personal achievement you are working for in 2020?
I still have work to do on becoming the capable swimmer I want to be, I’m focusing on technique, fitness and confidence all of the time, as an adult learner slow and steady is ok by me. Then it's time to join some open water swimmers freestyle. 
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Coaches notes:
Esme came to GoodSwim looking to learn freestlye and gain knowledge of how to breathe efficiently and effectively. 
As a breaststroke swimmer Esme relied upon that stroke whenever she got out of breath and was feeling uncomfortable. But from a couple of pool sessions she begin to gain more distance without stopping and to  breath more comfortably. We also did a couple of sessions in the ocean to gain more confidence without walls to rely on. Being in the open ocean comes with its own set of challenges both physically and mentally. Esme was able to work on both of those elements whilst feeling the freedom of ocean swimming and trying to overcome being pushed outside her comfort zone.
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What is this high elbow you talk of?

19/2/2020

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There are only 2 things when swimming freestyle that will give you more power and speed. Less resistance and drag and a correct catch and pull underwater.
So the 'High Elbow Catch and Pull' phrase... 
When swimming freestyle we want to keep a high-elbow catch. This means keeping your elbows closer to the surface of the water during the first part of your stroke. This puts the forearms in the position to catch the water along with the hand, adding more forward propulsion and creating less resistance.
Remember... fingertips below wrist, wrist below elbow through your entire stroke.
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Have you ever tried pushing yourself out of the pool or over a wall while keeping your arms straight?
If you have, well done!!!
But it is hard to do and strains your shoulders. To do either task, you need to bend your arms and engage your muscles. Your swim pull works the same way.
The correct 'catch and pull' phrase engages those bigger back muscles, instead of trying to power your forward propulsion with just your shoulder leading to injuries.

We have unique drills we can do to isolate this movement and slowly introduce this change into your stroke.

As you extend your arms forward to begin the catch, the point of your elbow is typically down. Rotate the point of your elbow out and toward the surface. This will allow you to get the fingers pitched down and the elbow up.
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Having a good feel for the water is essential if you want to progress with your swimming.

  1. Over rotation can cause both the shoulder and elbow to drop.
  2. Turning your head too far out of the water and lingering on your breath can cause your shoulders and whole body to drop in the water creating drag and resistance.
  3. Hand and arm entry into the water crossing over your centre line can cause your body to become unbalanced.
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Meet Flo...

11/2/2020

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Flo came to GoodSwim with a disjointed freestyle stroke. She wasn’t relaxed and lacked the essential coordination required between each stroke and each breath.

Flo’s goal was to feel comfortable in the ocean when swimming and in turn improve her surfing.

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You can see Flo's transformation in these before and after videos on my YouTube channel.


​Need to get more confident in the ocean – contact Goodswim today and chat to Linda about a tailor made solution.
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We love to hear about our clients swimming journeys with GoodSwim...
What was your swim ability before you started swimming with GoodSwim?
I could only swim the normal breaststroke but wasn’t able to do a good chest crawl.
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How did you feel after your first few sessions?
After the very first lesson I already felt so much improvement and was sure I was able to learn it in a relatively short period.

How did GoodSwim help you on your swim journey?
Linda is such a fun, lovely woman who has a lot of patience and she has so many good tips. That helped me a lot.

What was a breakthrough/stand out moment for you?
That I felt that I was a much faster swimmer and it cost me less effort than a normal breaststroke.

Do you have a goal or personal achievement you are working for in 2020?
I have not yet set a goal for 2020 as my reason for taking the swimming lessons was mainly to gain skills and use it to improve my paddling for surfing. When there’s no surf I can always decide now to swim instead!
Coaches notes:
Flo came to GoodSwim looking to learn freestlye and gain knowledge of how to breathe efficiently and effectively. 
Flo progressed from the basics of learning how to breath, into a relaxed and smooth freestyle swimmer after just 4 x 30 minute swimming lessons. From swimming 5 metres with her head out of the water to swimming multiple 50 metre laps of the pool comfortably was both amazing and a privilege to a part of her journey. EPIC FLO! 
Flo also applied the skills to her surfing and became more confident in the ocean. It improved her paddle strength, technique and also for ability to control her breathing in conditions and situations outside of her comfort zone.
As surfers we need to be sure of our own ability to be in the ocean and being able to swim is both essential and potentially life saving!
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Cold water therapy.

21/6/2019

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Innumerable benefits of cold water swimming

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OK so there is no avoiding it... winter is upon us and the ocean temperature is also dropping. But do not let that hold your ocean swimming back as it is proven that cold water has its own innumerable benefits.

Personally I never regret being in or around the ocean no matter what the conditions, it has a certain healing power and it may improve your mood.
Among the many benefits of swimming in saltwater, it can help increase your immune system function, improve circulation, promote overall well-being and hydrate your skin. The ocean's water contains multiple minerals including magnesium, calcium, sulphate and chloride, plus a whole heap of vitamins and has both antiseptic and anti-bacterial properties.

The after effects of outdoor swimming are innumerable. The first one is feeling super, super smug and making sure you get on your social media to let everyone know you are an all year round ocean mermaid. Once you have managed to get yourself dried off and into some nice dry clothes, you basically feel revitalised!
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So what are some of those benefits...
  • Turning up to a new outdoor swimming spot is much more stimulating than simply sliding into the local indoor pool for another monotonous 60 laps. By searching for new and unexplored places, you’ll add a sense of adventure and reward to your workout.
  • Spending time in nature is proven to reduce stress levels and reduce your risk of developing depression and mental illness, taking your workout outside is the best way to be kind to both body and mind.
  • Pushing yourself to perform in different conditions will force your body to adapt quickly. The cold will make breathing more difficult, forcing you to optimise what little oxygen you can take in, making you adapt to stressful conditions. Going back into the local indoor pool will be a piece of cake in comparison.
  • According to research published in the journal Free Radical Biology and Medicine, regular cold water immersion helps boost your body’s levels of the antioxidant glutathione, which in turn helps regulate the process of all other antioxidants in the body, helping to reduce your risk of heart disease and cancer.
  • According to Rude Health’s Outdoor Swimming Society, swimming in cold water increases blood flow throughout the body, which in turn helps improve circulation, allowing inflamed areas to heal more quickly, thereby reducing pain. The same principal can be applied by alternatively bathing an injured area in hot and cold water, the difference is, not only is this method more fun, you’ll hopefully avoid injury in the first place altogether.
  • Much how running undulating courses burns more calories and forces your body to adapt to different conditions and surfaces, taking your swim to the outdoors forces your body to work harder. Not only will you be burning calories to keep warm, tides, wind and obstacles naturally make it a harder session.
Some tips...
  • Wear two caps - doubling up helps keep your head warm
  • Wear a wetsuit - when learning to swim you are taking in new information, don't be shy to wear a full wetsuit and besides it makes you more buoyant in water.
  • Do a warm up before your lesson - this will minimise that cold water shock effect and allow you to stabilise your breathing quicker.
  • Submerge your yourself in the water - enter the water slowly and keep your face clear until your breathing is under control to help with that shock effect.
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Winter can bring these spectacular conditions. Clarity of the water usually improves
Come and join me for an ocean swim and let's get out there and enjoy it.
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Breathing Technique.

9/5/2019

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Are you struggling with your breathing whilst swimming?

Breathing comes completely naturally to all of us on land but in water humans are hardly fish-like.

Many swimmers have difficulty when breathing in the water. For many people learning to swim is a feeling of shortness of breath, tightness in the chest, water going up the nose, accidentally drinking the water and generally feeling uncomfortable when it comes to trying to master breathing whilst swimming.
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​But for many people, the ‘breathing barrier’ is a psychological problem. 
It's important to understand that when a swimmer feels desperate for air, it's actually from a buildup of carbon dioxide from holding your breath and not a lack of oxygen. Holding your breath while swimming creates irregular breathing patterns, restricting oxygen to the muscles and organs.
A widespread mistake found with breathing... after taking a breath in and putting your face in the water, it is common to want to hold your breath and not let it go.  Exhalation is the most important part of the breathing process. To get a full breath in, you need to fully exhale.

​Anyone who has done swim lessons before will be familiar with being told to blow bubbles. Believe it or not, blowing bubbles in the water as you exhale is the best way to develop a proper breathing pattern. To fully exhale all the air in your lungs, you need to blow out lots and lots of bubbles in the water. 
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The first thing to remember is that you must exhale while your face is in the water.
As your breathing and fitness improves, you will find other elements of your swimming much easier. You will relax in the water and therefore float better. More efficient breathing means you have more oxygenated blood in your body therefore you feel less tired when swimming!

Also another fundamental in swimming which effects your breathing is 'body position'. The movement of turning your head to take your breath will affect your body position in the water if not done correctly. Lifting the head to breath rather than turning your head will cause your feet to drop and create more drag and resistance in the water... but that's another blog post :)

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​Sounding all a lot easier said than done?! If you want to work on your breathing technique whilst swimming then contact me on 0404 245 825 and we can a create a personal program suited to your abilities.
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