Open Water Swim: Bilateral Breathing Practice

Session Overview

This 60-minute open water technique session focuses on developing consistent bilateral breathing — breathing alternately on both sides — to improve your balance, sighting, and resilience when waves come from any direction. It’s ideal for intermediate triathletes preparing for open water racing.

What You’ll Need

• Wetsuit or tri suit
• Open water swim buoy (safety)
• GPS watch
• Swim buddy recommended

Warm-Up (10 minutes)

Swim 300m easy freestyle, breathing on your preferred side. Take this time to acclimatise to the water temperature and settle your breathing. Don’t rush into the drills cold.

Main Set

Focus on quality over speed — each rep should feel controlled even if your pace drops slightly:

• 4 x 200m breathing every 3 strokes (bilateral), 30 seconds rest — focus on equal rotation to both sides
• 4 x 100m breathing every 5 strokes, 20 seconds rest — practise catching every small wave on alternate sides
• 2 x 400m continuous bilateral breathing — aim to maintain the pattern even when tired

Cool-Down (10 minutes)

Swim 200m easy, returning to your natural breathing pattern. Reflect on which side felt weaker — that’s your focus for future sessions.

Coaching Notes

• Bilateral breathing improves stroke symmetry and helps when waves hit from your dominant side
• Common mistake: holding breath too long between strokes when first learning every-5 breathing
• Regression: if 5-stroke breathing causes panic, stay at 3-stroke until it feels natural
• RPE: 5-6/10 — this is a technique session, not a fitness session