Hey Jen! Here are my notes from the pool deck for our session on March 01.
– my first impression is that you’re a great swimmer! very strong, fluid stroke.
– you have good kick and hand entry (fingers are in-line and flat when entering).
– 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.
– your body rotation could be better. you want to rotate enough that your hips are perpendicular to the bottom of the pool.
– your left hand entry is a bit weak. try getting it into the water a bit more “aggressively”, more like your right hand.
– more than anything i think you need to work on your hands and the top few inches of your pull. from there down your stroke looks really good, but we need to get you catching more water!
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 also help you improve your rotation.
Heads Up Drill
To improve where your hands enter in the water (to get them outside of that centre line), 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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.