Breathing is one of the most common challenges in freestyle swimming. Many swimmers struggle with timing, body rotation, or lifting their head too much—leading to poor balance and increased drag. One of the most effective ways to fix this is the 6-3-6 drill, a simple yet powerful technique used by coaches worldwide.

For swimmers progressing through structured systems like the SwimSafer Programme, this drill is especially useful for building rhythm, confidence, and efficient breathing habits.

What Is the 6-3-6 Drill?

The 6-3-6 drill breaks freestyle into three controlled phases:

• 6 kicks on one side

• 3 full arm strokes

• 6 kicks on the opposite side

This creates a repeating cycle that emphasizes balance, rotation, and breathing timing.

Why the 6-3-6 Drill Works

Unlike continuous freestyle, this drill slows everything down so swimmers can focus on:

• Proper body rotation

• Controlled breathing

• Stable body position

• Stroke timing

👉 It isolates key components, making it easier to correct mistakes.

Step-by-Step Guide to the 6-3-6 Drill

1. Start in Side-Kick Position

• One arm extended forward

• Other arm resting by your side

• Body rotated sideways (ear in the water)

2. Perform 6 Kicks

• Use steady flutter kicks

• Keep hips near the surface

• Maintain a long, streamlined body

3. Take 3 Freestyle Strokes

• Rotate smoothly

• Complete 3 full arm cycles

• Take a breath during one of the strokes

4. Rotate to the Opposite Side

• Extend the opposite arm forward

• Return to side-kick position

5. Repeat the Cycle

Continue:6 kicks → 3 strokes → 6 kicks

How This Drill Improves Breathing

1. Teaches Proper Timing

Breathing happens naturally during the 3-stroke phase, not randomly.

2. Encourages Body Rotation

Instead of lifting the head, swimmers learn to rotate the body to breathe.

3. Reduces Panic Breathing

The pause during the 6 kicks allows swimmers to stay calm and controlled.

4. Builds Bilateral Breathing Skills

By alternating sides, swimmers become comfortable breathing on both sides.

Common Mistakes and Fixes

❌ Lifting the Head

Problem: Causes hips to sink

Fix: Keep one goggle in the water while breathing

❌ Kicking Too Fast or Too Slow

Problem: Disrupts balance

Fix: Maintain steady, rhythmic kicks

❌ Over-Rotating the Body

Problem: Loss of control

Fix: Rotate just enough to breathe comfortably

❌ Rushing the 3 Strokes

Problem: Poor timing and technique

Fix: Focus on smooth, controlled strokes

Coaching Tips for Better Results

For swimmers in early stages like SwimSafer Stage 2:

• Practice slowly before increasing speed

• Give one correction at a time

• Demonstrate visually before practice

Progressions to Advance the Drill

Once swimmers improve, try:

1. 6-1-6 Drill

• Only 1 stroke between kicks

• Focus on quick, efficient breathing

2. 6-3-6 with Bilateral Breathing

• Breathe every 3 strokes

• Improves symmetry and control

3. Continuous Freestyle Integration

• Gradually reduce pauses

• Maintain the same breathing rhythm

When Should Swimmers Use This Drill?

The 6-3-6 drill is ideal for:

• Beginners learning breathing coordination

• Intermediate swimmers refining technique

• Swimmers struggling with balance or timing

It can be used during:

• Warm-ups

• Drill sets

• Technique-focused sessions

Signs the Drill Is Working

• Breathing becomes smoother and more natural

• Body stays more balanced in the water

• Less splashing and head movement

• Improved stroke rhythm and timing

• Increased confidence during freestyle

Final Thoughts

The 6-3-6 drill is one of the most effective tools for mastering freestyle breathing. By breaking the stroke into manageable parts, it helps swimmers develop control, rhythm, and confidence.

Remember:Good breathing isn’t forced—it’s timed with the stroke.

Master this drill, and you’ll see a noticeable improvement in overall freestyle performance.