Video still to come.
Nice seeing you again, looks like you have been practicing! I noticed during the last training session that you have a relatively high stroke rate and short stroke. I want you to try and roll more onto your side with each stroke. This will help lengthen out your stroke and mean that you won’t need to take as many strokes to get to the other end of the pool. By doing this you will pull more water with each stroke and increase your efficiency.
– Be more aggressive! – manhandle the water more vs. slipping your hand in and petting the water.
– Think strong, purposeful strokes. Swimming fast is not just moving your limbs quicker, it is applying more force to the water.
– Your fingertips turn inwards toward your head as your hands enter the water. Try keeping them straight all throughout. Think about connecting your fingertips to the middle of your hand, connected to the middle of your wrist and through your forearm – one single piece.
– Engage the lats! You will generate more power through these muscles and be able to sustain to it longer too. Gym work will help, like wide grip lat pull downs, shoulder strengthening exercises and core work.
– Fingers: think natural. Not closed and touching, but not wide open either. Relaxed.
– Use hand + forearm to pull the water, as a single paddle. You will feel fatigue in the forearm if done correctly.
– In your workouts, take one section of the program to focus on your modified technique. Shorter repeats, like 25s, 50s and 100s are good for this. Then swim the rest of the program as you would normally, with less focus on technique. Build it up over time, so that eventually, your modified technique becomes your only technique.
– The key is to remain relaxed throughout the entire stroke, even while applying more power. Avoid tensing up, especially when going harder.