Hi Karen! Here are my notes from the pool deck for our session on April 19th. 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 have a great long reach but we could improve that reach by getting your hand in the water sooner. Take a look at the video @ 0.40s and you can see how your arms enter the water before your hands. Have the hands enter first, fingertips down, then have the elbow and arm follow that.
– Kicking looks really good but if you could try straightening the knees just a little bit, that would help improve your body position.
– You need to work on how your body rotates through the water. There’s very little rotation now and if you can imagine “swimming from the hips” and using the hips to drive all the rotation, that’s going to allow you to pull more water and swim more efficiently.
– Arms are a bit too straight as they pull back. Focus on swimming with a high elbow, and that will be improved by rotating better and swimming from the hips.
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 (to fix the “crossing the line” issue)
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.
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.