Enjoy the water more with this overlooked step.

Earlier this week, I talked to you about the levels of breathing for swimmers. With each level, you become more comfortable in the water, then able to swim faster, and finally capable of swimming very fast over shorter distances. To recap, here are the levels:

1. Swim longer,
2. Move faster, and finally,
3. Swim very fast depending on the target distance.

I also mentioned a step 0. Today, we’re going to explore that together.

To be precise, Step 0 isn’t about improving your breathing but about allowing you to move through the water with less effort. This means using less energy and becoming less out of breath.

I call it Step 0 because it can come before working on exhalation. Most exercises in this step are done WITHOUT BREATHING. This might sound surprising, but you’ll understand why.

If you’re able to breathe and swim for a few minutes but your body position in the water isn’t correct, you’ll either stay in place or move forward very slowly. But you’ll get tired quickly and need to breathe more.

Being able to swim with ease and without effort is a skill that must be built, and its foundation is breathing and...

... gliding.

If your body is upright, in a vertical position, there’s no chance of gliding or moving forward effortlessly.

Of course, I’m exaggerating a little, but I’m certain you’re not in the ideal position to glide efficiently. The goal is to be horizontal, parallel to the surface.

Your brain is wired for life on land. It has reference points adapted to walking, keeping you upright. It constantly acts to maintain your balance so you don’t fall over. Well, in the water, it does the same thing—even though what you really want is to lie flat!

Check Your Position in 20 Seconds

Here’s a simple test to check what I’m saying:

1. Get into the water, submerge your head, and stretch out into the best position you can to glide.
2. Are your heels breaking the surface of the water?

If they are, you’ll feel it immediately. If you don’t feel anything or aren’t sure, it means they aren’t breaking the surface.

The gap between your heels and the surface is a gap you can work on closing, which will then transfer to your swimming. Once your heels break the surface, your brain will sense it and start adjusting your inner ear to make this balanced position your new reference point.

This creates a perfect sensory cue to reprogram your brain. My entire method relies on these kinds of sensory and tactile cues to help you glide, breathe, and propel yourself more efficiently.

Next week, we’ll dive deeper into the concept of gliding in the water. For now, if your breathing is still holding you back and you want to work on it, you’ll find my best tips in the program designed to help you swim longer without effort: https://zuchiatti.fr/cant-breath-while-swimming/.