Hi John! 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 you have great hand entry and a very powerful pull.
– Hips and knees and feet are little low (can clearly be seen from the bird’s eye view) which is causing your shoulders and head to be a bit too high.
– One thing we can work on right away is lower your head as you swim, and you can do that just by tucking in your chin in a little bit.
– Your kicking needs to be tightened up a bit (see video @ 20s) so you need to kick with your feet a little bit closer together and take the bend out of the knees. Imagine your feet are inside a shoebox when kicking, and all the kicking should come from the hips.
– You have a nice wide pull but you need to get your elbow up closer to the water’s surface as you pull back under the water. If you bend your elbow just a little bit before you start to pull back and focus on swimming with a high elbow, you’ll pull more water. You’re currently swimming with arms too straight (see video @ 40s). Bending your elbow and getting it up to the water’s surfaces is going to make a big difference in how well you move through the water.
Here are some drills that would be good for you:
Sculling (to get used to swimming “wider” and with a higher elbow)
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 get used to swimming “wider” and with a higher elbow)
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.
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.