Name: Bibek Biswakarma Date: 30 th June 2021

Student id: 19-2-02464 Course : BS Bio 3-1

BASIC SWIMMING
Task Act. 3: Video Research and Analysis

Video Link: https://www.youtube.com/watch?v=-k7n60ZelRo

Title: 4 Breathing exercise for smooth freestyle

Review and analysis

 Breathing exercise and tips
Having Proper breathing technique is one of the biggest challenges
for every swimmer. Proper breathing—especially exhaling—provides a lot of
benefits for swimmers: It helps to swim faster. Having lungs full of air makes
chest too buoyant, making the body move like a seesaw around the central
core. This instability causes legs to sink in the water, creating unnecessary
drag.
The following basic exercises and tips that can be used to become
familiar with the breathing technique in the water. Wear swimming goggles
when performing because it helps to prevent water get into the eyes which
may lead to irritation and anxiety.

Exercise 1: Go into the shallow water. Grab the edge wall with one hand and
take a deep breath and put your face in the water and kick just enough to put
your body in a horizontal position. At this moment you are not exhaling. Hold
your breath for about 2 seconds and let 50 percent of the air in your lungs out
through your nose plus 20 percent with your mouth. Take a quick breath
through your mouth of that air you let out by moving your head slightly above
the water. Practice this exercise on both sides, breathing to left and breathing
to the right, until you feel comfortable with movement and the breathing
technique.
Tips: - When you swim, you exhale through your nose and inhale through
mouth.
- Don’t constantly exhale the whole time when your head is in the
water, it is the key to maintaining upper body floating.

Exercise 2: It is very similar to the first exercise but you will have a kick board
instead of the wall and you will also do full strokes. Kick about 6
times and take one breath and a stroke.

Exercise 3: It is same as the second but without a kick board.

Exercise 4: Just kick and move your head to the side to take a breath with
your arms down, without making any arms movement.
Tips: Focus on maintaining the hips high on the surface of the water
and take quick breaths the same way you practice on the other
three exercises.