Hi Joanne! Here are my notes from the pool deck for our session on April 26th. I’ve made some additional notes now that I’ve seen the video
– The very first thing I notice is that you have a nice long swim stroke but we do need to work on where your hand is entering the water. Right now your hands are entering the water well ahead of your head but they should be entering the water by the crown of your head.
– Another thing that’s easy to spot 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 breathe only to your right and your swim stroke looks a lot better on that side (this is very common). Your hand on the right side is also entering the water much better then the hand on your left.
– Hips are too low on the water which is causing your knees and feet to be too low in the water. For you I would recommend doing a lot of swimming with a pull buoy or with fins. Swimming with fins is going to take a lot of weight off of your upper body and allow you to swim more from your hips, and that will help you unlock a much more efficient swim stroke.
Here is your video from our 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.
Heads Up Drill (also to help with “crossing the line”)
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 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.
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.
Torpedo Kick (to help improve your 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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.