The last 3 summers, I have been swimming with a group of adults in a program called Masters. Basically, most people were swimmers as kids, and they come and follow one of two programs: long or short. Then there are a few of us, like me, who need a lot more work, and struggle to get the shortest program done. I try and stay out of the way, but each time I go, I feel a little bit stronger at swimming.
Not having goggles was the biggest limitation to me learning how to swim properly. A close second, though, was the feeling of lightheadedness that cause me to quit at Red Cross level White. The technique still remains to breathe every 3, 5 or 7. I still feel breathless on finishing a lap or two with breathing every 3, so I am best breathing every 2, no matter how lopsided that makes me feel.
What I have learned, is that lightheadedness is far from the warning needed to modify my breaths. This is based on the physiologic warning of increased CO2 and not from lack of oxygen. Still, I find it the biggest challenge to feel at ease breathing and being immersed in water, now that I have a pair of italian goggles that I adore.
There are four stages of breath holding:
First is that feeling of lightheadedness.
Second is diaphragmatic spasms, but this too is not life threatening, but your lungs will be burning.
Third is a splenic release of oxygen-rich blood released into the bloodstream, and you may give you a surge of energy. This may be your last chance to pull out. This also may be a mammalian dive reflex.
Fourth, and last, is blackout.
The front crawl is now called freestyle. The idea is to keep your legs kicking continuously, hinging from your hips, and to keep your hips up, so that your head rotating to breath is flat at the surface. This means using your abdominal muscles to bring your hips to the surface when you are breathing. I haven't mastered this yet, but apparently all it takes is one eye out, but I am still surfacing both. Also, to get the best strokes, you need to do the "Superman pose", externally rotation the shoulder as you extend, careful not to cross over your arms/hands, as I apparently do.
The breast stroke is my favorite, but it is clearly not as efficient. I had been doing it all wrong. I love the breathing, because it is one to one, so when I get tired, this is my go to stroke. The tough bit is the kick. Unlike the frog kick I practices for decades, the whipkick comes from the knees, with thighs glued together. The head looks down after the breath with hands in streamline while you kick, and then pause to glide. Repeat.
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