Hi Brenda! Here are my notes from the pool deck for our session on April 26th. I’ve made some additional notes now that I’ve seen the video
– The very first thing I see is that your hands are “crossing the line”, which means they’re crossing the centre line of the body. If you get the hands entering the water outside of that centre line you’ll be able to rotate and pull much more efficiently. Try having your hands enter the water right between your ear and shoulder.
– You have great body position but the hips could be a little bit higher, and getting the hips higher will help bring the knees and feet up as well (see video @ 1.20 onwards for a good angle of how low the hips, knees and feet are in the water). The closer your entire body is to the surface of the water the better!
– You have a very even swim stroke; you rotate really well on both sides, but I think we could work more on having you rotate from the hips. Think of the rotation drills we’ve been doing on Sunday mornings. Rotate with purpose!
– Hands are flopping into the water a little bit (watch the video @ 41s and you can see how your arms are entering the water first; it should be your fingertips entering the water first, then elbow, then arms). Try to focus on having your hands enter the water closer to the crown of your head and then finishing the rest of the swim stroke under the water.
– I think if there’s one change you could make that would improve your stroke dramatically would be rotating more. If you could throw the hips into it a little bit more your arms would recover out of the water better and that would improve your hand entry. Adding a bit more rotation in your swim stroke would also allow you to reach longer which would allow you to catch and pull more water.
Here is your video from our session:
Here are some drills that would be good for you:
Sculling (to get used to swimming “wider” and to fix the “crossing the line” issue)
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.
Heads Up Drill (to help with “crossing the line” issue)
To improve where your hands enter in the water (to get them outside of that centre line), swim with your head above the water so you can see where your hands enter the water. Swim wide with thumbs and fingers entering together and in-line. Try to have your hands enter the water right between your ear and shoulder.
Swimming From The Hips
Swim with a strong, engaged core while swimming “from the hips”. Think of having good posture in the water, just as you would if sitting at a desk. Shoulders back, chest out, bellybutton back. This will also help you improve your rotation.
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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.