Hi Gary! Here are my notes from the pool deck for our session on April 12th. I’ve made some additional notes now that I’ve seen the video
– The very first thing I see is you have a wonderful long strong swim stroke.
– Your feet are scissoring a little bit (see video @ 27s) which means your feet are too wide apart and your knees are too wide apart. That sets off a chain reaction that causes your feet, knees and hips to be too little bit too low in the water while popping your shoulders and head too high above the water.
– Your hands are “crossing the line” (clearly seen in the bird’s eye view) 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 a good pull but need to refine it. If you bend your elbow just a bit more as you start to pull back and focus on swimming with a high elbow at the water’s surface, you’ll pull more water. Check out the video @ 58s and you’ll see how your elbows are pulling the hands back. Your hand and elbow should meet at the shoulder together at the same time.
– Your hands are also pointing up to the surface of the water which is like swimming with the brakes on. Get the fingers pointing down to the bottom of the pool.
Here are some drills that would be good for you:
Sculling (to get used to swimming “wider” and with a higher elbow)
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.
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.