Hi Carmel! Here are my notes from the pool deck for our session on March 22.
– Very strong swimmer
– Very aggressive swim stroke
– Hand entry into the water needs to be a little bit better
– Under the water your arms are dropping ahead of body rotation; Need to work on keeping the arms extended before rotating through
– Fingertips could be a bit wider
– Need more hip rotation
– Right-hand comes out of the water a little bit too early
– Crossing the line a little bit. Hands could be swimming a bit wider
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:
After we did the filming we worked on two things, the elbow bend drill and exaggerated reach drill. We saw a lot of improvement with just those two drills, so here’s a breakdown of those and others that would be good for you:
Elbow Bend Drill
To catch more water, 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.
Exaggerated Reach Drill
Swimming with one arm only while the other stays outstretched in front of you, focus on reaching your swimming hand as far ahead of your stationary hand as possible. Try to reach out in front of you as far as possible before starting to pull back.
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.
This will also help you learn to swim wider and “outside the line”. 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.