Hi Des! Here are my notes from the pool deck for our session on March 01.
– good body rotation and nice long reach!
– the first thing we need to work on improving is your kicking. it’s too “loose” and all over the place. your legs should be kicking in small, tight kicks that come from the hips, just like we did with the torpedo drill. your feet should be kicking so close together that they should fit into a shoebox.
– because of your poor kicking, your feet, knees and hips are too low, and that forces your head and shoulders too high out of the water. this creates a lot of drag and slows you down!
– your body is “snaking” through the water, which means it’s moving too much. if you can imagine a line that goes right through the centre of you body, you should be rotating around this axis when in the water. you can see that your hips go off in one direction while your shoulders go off in another. your hips and shoulder should stay aligned and rotate together around this centre line.
– you have really good reach, recovery and hand entry with your right arm, but your left arm just flops into the water.
– hand entry also needs to be improved. right now we can see with the underwater footage that your elbow is entering the water first but it should be your fingertips that enter first.
– need to get your elbows up, too. your arms are too straight!
– your head could also be a bit lower in the water. just the crown of your head should be above the water, but you’re swimming with your eyes just below the surface.
Some drills that would be good for you:
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 help stop you “snaking” through the water and also help you improve your rotation.
Just like we did together as a group… 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.
Heads Up Drill
To improve how your hands enter in the water (so that it’s hands first under the water, not elbow), 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.
Use this to help get your elbows higher. 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.