Hi Karen! Here are my notes from the pool deck for our session on March 08.
– your arms drop a lot 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.
– kicking too much from the knees. like we went over at the pool, the kicking should all be from the hips with quick, quiet little movements. you should feel the kicking in your hamstrings and quads. take the knees right out of it!
– you have really good body position, meaning your whole body is right under the water’s surface, but the knees are too low.
– head is a bit too high. keep the eyes down towards the bottom of the pool.
– really good left arm recovery, meaning your elbow is nice and high as it comes out of the water and gets ready for the next stroke. match that height with your right arm!
Some drills that would be good for you:
Just like we did together as a group… 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.
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.
Use this to help yourself getting used to swimming “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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.