Before we start:

1. Technique is most important. If you feel that you don't stroke correctly it would be advisable to seek pro advise. A basic understanding of the all strokes makes training so much easier.

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2. Also the breathing plays a very important role towards great performance.

Teach yourself correct breathing:

• Blow bubbles out through your nose. INHALE through the mouth and EXHALE out through the nose.
• During the crawl stroke, the face should turn sideways with the roll of the body to the breathing side. The breath should be taken as the opposite arm outstretches forward in the body roll. The opposite ear almost lies on the opposite shoulder and the mouth is above the water. The return of the face to the water once inhalation has taken place, must be co-ordinated with the body roll, and the same side arm reaches forward into the entry.
• Exhalation takes place immediately and must be slow, controlled and forcefully through the nose.

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