Hi Joan! 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 that 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.
– You are one of those people that needs to work on where the body is rotating from. Right now all the rotation is happening from the shoulders when it should be happening from the hips. Hips should be driving all the rotation and the rest of the body should follow.
– Kicking could be tightened up a bit by getting the feet closer together. Try to imagine your feet kicking inside a shoebox. That’s how tiny the movements should be when kicking!
– Feet are a bit too low on the water which is causing the knees to be too low, which causes the hips to be too low, which is causing the shoulders to be a bit too high out of the water. The low feet set off a whole chain reaction!
Here is your video from today’s session:
Here are some drills that would be good for you:
Sculling (to get used to swimming “wider” and to fix the “crossing the line” issue)
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.
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.