Swim: 3-5-7 Drill

Promotes Bilateral Breathing & Endurance

In the 3-5-7 Drill, you alternate breathing every 3, 5, and then 7 strokes, repeating this pattern throughout the set. Begin by breathing every third stroke, then switch to every fifth stroke, and finally every seventh stroke. After completing the 7 strokes, return to breathing every third stroke and repeat the cycle.

This drill is designed to improve breath control, lung capacity, and mental focus. It challenges swimmers to maintain a consistent stroke pattern and body position while progressively increasing the time between breaths.

Key Points

Breathing Pattern: Alternate between breathing every 3, 5, and 7 strokes.
Bilateral Breathing: Focus on breathing on both sides to improve symmetry and balance.
Consistency: Maintain a steady stroke rhythm and body position, even as breath intervals increase.

Drill Execution

Begin by breathing every 3 strokes.
After one cycle, increase to breathing every 5 strokes.
Finish with breathing every 7 strokes, then return to the 3-stroke breathing pattern.
Repeat this cycle throughout the set.

Progressions

Increase Distance: Gradually extend the distance of each set while maintaining the 3-5-7 breathing pattern.
Reduce Rest Intervals: Decrease rest between sets to further challenge lung capacity and endurance.
Add Speed: Once comfortable with the drill, increase your swimming pace while keeping the breathing intervals consistent.

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