Hi Greg! 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
– You have a great long reach and I can tell immediately that you’re very strong swimmer.
– Your feet and knees and hips are a little bit low under the water (see video @ 19s) which takes us right back to what we have been doing with the kicking drills and the reason we do those drills! If you can tighten up the kicking then your body position will improve and you’ll move through the water more efficiently. Imagine your shoes are kicking inside a shoebox (tiny little movements) and kick from the hips without bending your knees too much.
– Because of the low hips and low knees, your shoulders are just a bit too high out of the water which causes your head to pop out of the water a bit too much. Chain reaction!
– One other area you could work on is the catch. If you bend your elbow just a little bit before you start to pull back and focus on swimming with a high elbow, you’ll pull more water. You’re currently swimming with arms too straight (see video @ 37s). Bending your elbow and getting it up to the water’s surfaces is going to make a big difference in how well you move through the water. Your left arm pulls back much better than your right (left pulls back “wider” and with more of a bent elbow”.
– Your body is “snaking” through the water a little bit, which means your hips are going one way while your shoulders go another. Tighten up your core and swim more from the hips.
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 (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 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.
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.