Hi Chris! Here are my notes from the pool deck for our session on April 19th. I’ve made some additional notes now that I’ve seen the video
– You have a wonderful, long and strong reach. Very powerful swimmer!
– Great rhythm with your kicking. It’s very clear you have a very strong swimming background.
– One thing I see you straightaway 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.
– Great body rotation as well. You throw a lot of powerful rotation from the hips and this helps propel you through the water.
– What I would have you work on straightaway is hand entry position, both how and where they enter the water. In addition to crossing the line, your palms are facing out. Fingertips should all be pointing down to the bottom of the pool.
– Head is also a bit too high. Just tuck that chin in a little bit.
– Arms are pulling back too straight (see video @ 0.37s). You’re so strong in the upper body, so to take advantage of that you should work on swimming with a higher elbow. This will allow you to take advantage of your body rotation and allow you to catch and pull more water.
Here’s your video from today’s 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.
Elbow Bend Drill (also to get used to swimming “wider” and with a higher elbow)
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.
Swimming Over A Barrel (to get used to swimming with a higher elbow)
Imagine swimming over an imaginary barrel in the water, so that you’re reaching out and bending your elbow down over the barrel (fingertips down). Once your arm has bent from the elbow over that imaginary barrel, pull back with your elbow high at the water’s surface.
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.