Hi Joanne! Here are my notes from the pool deck for our session on March 08.
– good long reach. you get that hand way out in front of you. nice!
– you have really good body position, meaning your whole body is right under the water’s surface.
– you kick really well and have a great rhythm with your kicking.
– 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.
– because your hands are crossing the line, they’re pulling under your belly too much. they should be pulling wider and on the outside of your shoulders and hips.
– your hands drop a little bit between starting your pull with your arms and starting your body rotation. the first movement with the extended hand should be bending the elbow 90-degrees while keeping the elbow high.
Some drills that would be good for you:
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. Correcting this should also make it easier to get your hands pulling wider and on the outside of your shoulders and hips.
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. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.