Hi Catherine! Here are my notes from the pool deck for our session on March 22.
– Good swim posture; nice and close to the water’s surface.
– 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.
– Right hand is entering thumb first.
– Left hand is entering a bit flat.
– Left elbow is entering the water first. Fingertips should be entering before your elbows.
– Head is a bit too high.
– Nice high recovery with the right arm. Looks good!
– Good body rotation. You could swim from the hips a bit more because you’re currently swimming too much from the shoulders.
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:
The first thing we had you work on was “swimming from the hips,” which improved things drastically. At the beginning your shoulders were leading the rotation, but after we switched the focus to the hips, it was the hips that led the rotation and your shoulders followed suit.
Some drills that would be good for you:
Heads Up Drill
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 and how 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.
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.
Swimming From The Hips
Just like we focused on together, 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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.