Hi Leigh! Here are my notes from the pool deck for our session on March 01.
– your body is “snaking” through the water, which means it’s moving too much. if you can imagine a line that goes right through the centre of you body, you should be rotating around this axis when in the water. you can see that your hips go off in one direction while your shoulders go off in another. your hips and shoulder should stay aligned and rotate together around this centre line.
– really good hand entry but your hands are “crossing the line”, which means they’re crossing that centre line of the body mentioned above. 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.
– need to tighten up your kicking because it’s too “loose” and all over the place. your legs should be kicking in small, tight kicks that come from the hips (not from the knees, as you’re doing), just like we did with the torpedo drill. your feet should be kicking so close together that they should fit into a shoebox.
– your left hand is too low on the recovery phase of the stroke. you can see how high your right elbow is as it comes out of the water and reaches out in front of you. your left should be doing the same!
– your hands are “rolling” behind you as they exit the water by your hips. try pushing the water down and behind you rather than just letting the hands roll out like they are.
– head is moving a bit too much. keep it stable and in front of you with your eyes down at the bottom of the pool.
– you’ve got a good high elbow under the water. nice!
Some drills that would be good for you:
Heads Up Drill
To improve how your hands enter in the water (so that you’re not crossing the 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.
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.
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 help stop you “snaking” through the water and also help you improve your 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.