Hi Andrew! Here are my notes from the pool deck for our session on March 22.
– You have nice long reach while swimming
– Your head is moving around a little bit too much. Work on keeping that head stable!
– Good kicking rhythm
– You hands pause a bit too much at the catch, just before you start to pull back.
– Knees are a bit too low (think about that torpedo drill we’ve been doing!)
– Good body position but shoulders are a bit too high, and that’s caused by the low knees.
Here’s your video. This was filmed just after I made these notes and before we had a chat about what you need to work on:
Here are some drills that would be good for you:
Elbow Bend Drill
To catch more water and to address the issue you’re having with your hands pausing a bit too much at the catch, make the first part of your pull the dropped elbow. Swimming with one arm only while the other stays outstretched in front of you, reach your swimming hand out in front of you, then bend the elbow and move your hand 90-degrees so your fingertips go from pointing in front of you to pointing to the bottom of the pool while keeping the elbow high, then pull through with good body rotation.
Just like we’ve been practicing, kick off the wall with both feet with you hands outstretched. Kick kick kick hard with small, tight kicks from the hips (not knees). Kick till exhaustion then easy regular swim to the wall.
With your elbows and shoulders all aligned at shoulder level, move your hands, fingertips down, in small, quick circular or figure-eight movements. These small littles circles will propel you forward. Do one length of the pool, swim the next length and feel the benefit of the drill, then repeat. Ideally done with a snorkel.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.