Name
Challenge: Position 1 Breath
One-Liner
Push off the wall in position 1 and take 3 breaths to the side, moving only your head, before you reach the flags.
Success Criteria
The swimmer successfully takes 3 side breaths while maintaining a stable body position (no rolling or lifting the head). They reach the flags before or after the third breath.
Failure Criteria
The swimmer lifts their head forward to breathe, rolls their body excessively, or fails to take 3 breaths before reaching the flags.
Core Skill
Side breathing with proper head rotation and body alignment.
Who
Swimmers who are comfortable with side breathing and can maintain a basic body position. Ideal for Level 2–3 or swimmers working on freestyle breathing technique.
What
A simple challenge that isolates the breathing motion. Swimmers push off in a streamlined position (arms extended, head down) and take 3 breaths to one side, rotating only their head — not their shoulders or hips. Kicking is allowed, but no streamline (arms at sides or in a relaxed position).
How
- Have the swimmer push off the wall in a prone position (face down, arms extended or at sides).
- They kick gently to maintain forward motion.
- On each breath, they turn their head to the side just enough to inhale, then return it to the water.
- They must complete 3 breaths before reaching the flags (or a designated distance).
- Repeat on the other side for balance.
Difficulties Instructors Might Face
Swimmers often lift their entire head forward instead of rotating it to the side. Remind them to keep one goggle in the water. Another common issue is rolling the whole body — encourage them to keep their hips and shoulders flat. If they struggle, reduce the distance or allow them to pause briefly between breaths.