Head nod
Teaches the underwater exhale
Stand in the water, submerge your face and exhale through your nose, humming „hmmm”. Surface only for a short inhale. Repeat 10 times until the whole cycle feels smooth and unhurried.
1-on-1 lessons in Kraków, in English
How to breathe in front crawl easily and without effort
Out of breath after one length? It is not your fitness, it is breathing technique. I will show you what to change in a 1-on-1 lesson with video analysis.
Mariusz Smenżyk Total Immersion Coach • 200 PLN / 60 min
Causes
Why do you run out of breath in front crawl?
In adults it is almost always one of four things. None of them requires better fitness.
- 1
You force-hold your breath
The most common mistake. A tense hold ends in a rushed, late inhale. Hold your air comfortably and release it just before you breathe, so the inhale stays short and calm.
- 2
You lift your head to grab air
When the head goes up, the legs go down. You swim uphill and tire fast. To breathe, you rotate your whole body to the side and the head simply travels with it.
- 3
Your legs sink and you fight the water
Without balance every movement costs more oxygen. We learn to lie flat in the water before we add any pace.
- 4
You spin your arms too fast
Fast movements mean a fast pulse and short breath. A longer, calmer stroke gives you more time to inhale and more ease.
Drills
Front crawl breathing drills: 3 to start
Do them at your nearest pool. If after two sessions you are still out of breath, the cause is somewhere else and it is worth filming.
Crocodile eye
Teaches inhaling without lifting the head
Swim on your side with the lower arm extended forward. Turn your face into the water to exhale and back up to inhale. One eye stays in the water, as if you were looking along the waterline.
Bite of air
Teaches a calm rhythm
Swim 25 m as slowly as you can, taking a breath every third stroke. If you run out of air, breathe every 2 strokes. Calm matters, not speed.
Lesson
1-on-1 front crawl lesson in Kraków
It is hard to see what you do underwater by yourself. In the lesson I film your swimming, show you the footage and we fix your breathing step by step.
- Recording of your swimming above and under water
- Pointing out on the video what steals your breath
- Drills for a calm exhale and a side inhale
- A plan for your own training after the lesson
Individual lesson
1-on-1 • every level • in English or Polish • Hotel Daisy pool, Kraków
200 PLN gross, for 60 minutes
Book a lesson 725 247 7743-lesson package
540 PLN180 PLN per lesson instead of 200. Usually enough for breathing to stop being a problem. Valid for 3 months.
Prefer a group? TI Kraków group courses, price depends on the event.
Coach
Mariusz Smenżyk
I am a certified Total Immersion coach. I have swum the TI way since 2022, covering over 1000 km, open water included.
After dozens of courses, camps and clinics I keep seeing how hard proper front crawl breathing is. That is why I want to help people who struggle with it.
I train under Paweł Lewicki, the pioneer of the method in Poland. I am an engineer by trade, so I like specifics: a recording, a cause, one drill. I am also the founder of Vimo Swim, a company that builds technology to help people swim better.
“Mariusz is a great teacher who can suggest drills for your current level, and he explains how to breathe well like few others. Highly recommended!”
Grzegorz Jasionowicz translated from Polish Voice review
0:00 / 0:38
“Mariusz was able to adjust his pace to every participant and swim alongside them.”
Daria course participant Questions
Front crawl breathing: common questions
Why do I run out of breath in front crawl?
Usually because you hold your breath underwater or lift your head to inhale. The first leaves no time for the inhale. The second sinks your legs and multiplies the effort. Both are fixable with simple drills.
Should I breathe through my nose or mouth in front crawl?
You inhale through the mouth because it is fast. In Total Immersion you exhale through the nose. Hold your air comfortably and release it through the nose just before the inhale. The inhale becomes short and calm.
How often should I breathe in front crawl: every 2 or every 3 strokes?
Every 2 strokes to start, if that feels easier. Breathing every 3 strokes gives you a symmetrical stroke on both sides and is worth working towards, but never at the cost of calm breathing.
When should I take a breath in front crawl?
You inhale as your body rotates onto its side, with the lower arm extended forward. Your head turns with your torso and one eye stays in the water. Release the air through your nose just before you rotate, so the inhale is short and calm.
How do I learn front crawl breathing from scratch?
Step by step. First a calm exhale through the nose underwater (Head nod), then an inhale on your side without lifting your head (Crocodile eye), and finally the rhythm at a slow pace (Bite of air). Move on only when the previous drill feels calm. In a lesson I film you and show which step still needs work.
Can an adult still learn to breathe in front crawl?
Yes. I work mostly with adults who swim breaststroke or get exhausted after one length of crawl. Breathing is a skill you can learn at any age.
Do you teach in English?
Yes, lessons are available in English or Polish, whichever you prefer.
How long does it take to learn front crawl breathing?
It depends on your current level. Sometimes one hour is enough to give you the tools to practise on your own, sometimes it takes three. In the end it comes down to how much you swim between lessons.
How much does a lesson cost and where does it take place?
An individual lesson lasts 60 minutes and costs 200 PLN gross. A 3-lesson package is 540 PLN, that is 180 PLN per lesson. Lessons take place at the Hotel Daisy pool in Kraków. You can pay by bank transfer, BLIK, card or cash.
What is the Total Immersion method?
A way of learning to swim that starts with balance and calm in the water, not with strength. Breathing stops being a struggle. The method was created by Terry Laughlin and is developed in Poland by Paweł Lewicki.
How do I book?
Write to mariusz.smenzyk@vimoswim.com or call 725 247 774. I reply personally.
Booking
Book a breathing lesson
Write or call and tell me when suits you. I will call back and suggest a slot at the Hotel Daisy pool in Kraków.
725 247 774mariusz.smenzyk@vimoswim.com
Book a lesson
Write or call. I reply personally, usually the same day.
Mention when suits you and your phone number and I'll call back with a slot. Lessons in English or Polish.
mariusz.smenzyk@vimoswim.com