Swallowing Water During Front Crawl: Causes, Prevention, and Technique Tips

Why do I swallow water when doing front crawl?

Swallowing water during front crawl is a common experience, often stemming from a combination of suboptimal head positioning, inefficient breathing mechanics, insufficient body rotation, and a lack of coordination or comfort in the water, which together allow water to enter the mouth or nose during the inhalation phase.

The Anatomy and Physiology of Breathing in Swimming

Breathing, at its core, involves the coordinated action of the diaphragm and intercostal muscles to draw air into the lungs (inhalation) and expel it (exhalation). In a terrestrial environment, this process is largely subconscious and unimpeded. However, in swimming, the aquatic medium introduces unique challenges:

• Resistance: Water provides significant resistance to movement, including the act of turning the head to breathe.
• Buoyancy: The body's buoyancy can make maintaining a stable, streamlined position difficult, impacting head movement.
• Limited Air Access: Air is only available above the water's surface, demanding precise timing and positioning.
• Physiological Demand: Swimming is a high-demand aerobic activity, increasing the need for efficient oxygen intake and carbon dioxide expulsion.

When these factors are not properly managed, the natural breathing rhythm is disrupted, making water ingestion more likely.

Primary Causes of Swallowing Water

Several biomechanical and psychological factors contribute to swallowing water during the front crawl:

• Improper Head Position:

  • Lifting the Head Too High: Many swimmers instinctively lift their entire head and neck upwards to breathe, rather than rotating it to the side. This causes the hips to drop, increases drag, and often results in the mouth being only partially clear of the water, making it easy for waves or splashes to enter.
  • Insufficient Head Rotation: Not rotating the head adequately to the side means the mouth remains too close to the waterline or even partially submerged, leading to water intake.
  • Head Out of Alignment: If the head is not kept in line with the spine (looking down between breaths), lifting it improperly can create turbulence around the mouth area.

• Ineffective Breathing Technique:

  • Holding Breath Underwater: Instead of exhaling continuously and gently underwater, many swimmers hold their breath, then gasp for air when they turn to breathe. This creates a vacuum effect, drawing water into the mouth along with air.
  • Gasping for Air: A sudden, desperate gasp often leads to inhaling water, especially if the mouth isn't fully clear or if there's a splash.
  • Inhaling Too Late or Too Early: Poor timing means the mouth might not be fully clear when inhalation begins, or the window for breathing is missed, leading to a hurried, panicked breath.
  • Not Clearing Mouth/Nose Fully: If residual water isn't cleared from the mouth or nose (e.g., by exhaling forcefully through the nose/mouth) before inhalation, it will be swallowed or inhaled.

• Lack of Body Rotation:

  • Flat Swimming: Swimmers who do not incorporate sufficient body roll (rotating along their longitudinal axis) often struggle to get their mouth clear of the water without lifting their head excessively. Proper body roll allows the shoulder and hip to rise, naturally elevating the head for an easier breath.

• Poor Timing and Coordination:

  • Breathing at the Wrong Point in the Stroke Cycle: Breathing should be integrated smoothly into the stroke. Turning to breathe too early or too late in relation to the arm recovery can disrupt balance and timing, making it harder to get a clean breath.
  • Mismatch Between Arm Pull and Head Turn: The head turn for a breath should ideally coincide with the arm on the breathing side completing its pull and beginning its recovery, creating a "bow wave" trough that provides a pocket of air.

• Anxiety and Discomfort:

  • Tension and Stiffness: Feeling anxious or uncomfortable in the water can lead to tense muscles, particularly in the neck and shoulders. This stiffness hinders fluid head rotation and overall body movement, exacerbating technical flaws.
  • Shallow Breathing: Anxiety can cause shallow, rapid breathing, which is inefficient and makes it harder to manage breath in the water.
  • Fear of Water in Face: This fear can lead to exaggerated head movements or reluctance to submerge the face fully, contributing to poor technique.

The Biomechanics of Efficient Front Crawl Breathing

Mastering front crawl breathing involves optimizing several biomechanical principles:

• Streamlined Head Position: Between breaths, the head should remain in a neutral position, looking directly down at the bottom of the pool, with the water line at the crown of the head.
• Controlled Head Rotation: Breathing involves a rotation of the head along the spine, not a lift. Imagine rotating your head as if it's on a spit, just enough to get one goggle lens out of the water, with one eye still submerged.
• Integrated Body Roll: The head turn for breathing should be driven by the body's rotation. As one shoulder rises out of the water during the arm recovery, the body naturally rolls, bringing the mouth clear with minimal effort.
• Continuous Exhalation: Exhale slowly and consistently through the nose and/or mouth while your face is submerged. This clears the airways, creates a slight positive pressure to prevent water entry, and prepares the lungs for a full, quick inhalation.
• Quick, Calm Inhalation: As the mouth clears the water, take a rapid, relaxed breath into the "bow wave" trough created by your moving head and body. This pocket of slightly lower water level provides a clearer path for air.
• Synchronized Timing: The breath should be a smooth, integral part of the stroke cycle, typically occurring as the arm on the breathing side is completing its propulsive phase and beginning its recovery.

Actionable Strategies to Minimize Water Ingestion

Correcting the habit of swallowing water requires focused practice and refinement of technique:

• Drills for Head Position and Rotation:

  • "Goggle One Eye" Drill: Practice rotating your head just enough so that only one goggle lens is out of the water, with the other eye remaining submerged. This promotes minimal head lift.
  • Side Kicking with Rotation: Kick on your side with one arm extended forward. Practice rotating your head to breathe, focusing on keeping the ear on the breathing side in the water.
  • "Bow Wave" Breathing: Swim slowly, focusing on creating and breathing into the pocket of air in the trough of the bow wave created by your head and shoulder.

• Breathing Pattern Practice:

  • Bubble Blowing Drills: Stand or hold onto the wall. Submerge your face and practice exhaling slowly and fully into the water, creating bubbles. This teaches continuous exhalation.
  • Humming Underwater: Humming while submerged helps maintain a steady, controlled exhalation.
  • Bilateral Breathing: Practice breathing to both sides (e.g., every 3 or 5 strokes). This helps develop a balanced stroke and ensures comfort breathing from either side.

• Body Roll Enhancement:

  • Single-Arm Drills: Swim front crawl using only one arm, focusing on maximizing body rotation with each stroke. The non-stroking arm can be extended forward or held at the side.
  • Fingertip Drag Drill: As your hand recovers, drag your fingertips along the water's surface. This encourages a higher elbow and better body rotation.

• Maintain Relaxation and Rhythm:

  • Slow Down: Often, trying to swim too fast before mastering technique can lead to tension. Slowing down allows for more deliberate and controlled movements.
  • Focus on Flow: Concentrate on a smooth, continuous stroke and breathing rhythm rather than individual choppy movements.
  • Exhale Completely: Remind yourself to fully exhale underwater before turning to inhale. This is the most crucial step for preventing water intake.

When to Seek Expert Guidance

If you consistently struggle with swallowing water despite dedicated practice, or if you feel your technique isn't improving, consider seeking guidance from a certified swimming coach. A coach can provide personalized feedback, identify subtle technical flaws, and offer targeted drills to refine your front crawl mechanics, ultimately enhancing your comfort, efficiency, and enjoyment in the water.