This month, Salim tackles the one thing the majority adult swimmers worry about before they've even started a stroke: breathing.

It's the first topic most adults raise in a swimming lesson, and it can quietly hold back your progress for years. If you're a confident runner, cyclist or triathlete who runs out of puff after two lengths, or a nervous beginner who holds their breath and hopes for the best, this episode is for you. Salim busts the myths and explains how to swim front crawl with calm, efficient breathing.

In this Coach's Corner, Salim covers:

• Why super-fit runners, triathletes and Ironmen so often struggle in the pool, and the two questions Salim asks them first
• The "hoarding air" problem: why holding your breath leads to a build-up of carbon dioxide, a racing heart and early exhaustion
• Why breathing every two strokes is the default for top swimmers
• Why bilateral breathing is a great training skill but a poor default setting
• How to breathe like you do in any other activity
• How to get started
• A simple three-length breathing drill to build confidence on both sides

Coaching tip of the episode

Don't hoard air. Breathe out slowly and steadily while your face is in the water, and take in only a partial breath when you turn to breathe. Make the controlled exhale your secret weapon, and when you feel tired, glide a little longer and extend your out-breath rather than rushing your stroke.

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Produced by The Good Studio — thegoodstudio.co.uk