Hi Janet! Here are my notes from the pool deck for our session on March 29. Have added in the video from April 19.
– You have a great long stroke with lots of reach.
– Great rhythm with your kicking, but the kicking could be cleaned up a little bit. Bring the knees and toes closer together.
– Arms are hanging at the catch a little bit too long. Since you have that pause at the catch, just bend your elbow sooner to start catching more water.
– Your hands are “crossing the line” as they enter the water, 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.
– Arms are too straight as you pull back under the water. Try swimming with much higher elbows (so that the elbows are at the water’s surface. This will also help address the little “wiggle” you have with your right hand as you pull back under the water.
Here are some drills that would be good for you:
Torpedo Kick (to clean up the kicking)
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. We’ve done this drill a lot in practice but keep at it!
Heads Up Drill (to address crossing the line)
To improve where and how your hands enter the water, swim with your head above the water so you can see how and where your hands enter. 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. Make sure you don’t enter the water thumbs-first.
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.
Elbow Bend Drill
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.
Great swimming today. We’ll do some filming together next time I’m at the pool!