Hi Margaret! Here are my notes from the pool deck for our session on March 29.
– Knees are a bit too low.
– Head it is a bit too high.
– Both 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.
– Right-hand hangs at the top of the stroke at the catch just a little bit too long.
– Right-hand enters the water thumb-first. Left hand does the same, but not quite as bad as the right-hand.
– Great rhythm with the kicking. Just have to straighten the knees a bit. Work on those kicking drills!
Here are some drills that would be good for you:
Heads Up Drill (to address thumbs entering the water first)
To improve how your hands enter the water, swim with your head above the water so you can see 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. Make sure you don’t enter the water thumbs-first.
Elbow Bend Drill (to address hands “hanging” at the catch)
To catch more water and to address the issue you’re having with your hands pausing a bit too much at the catch, 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.
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.
Torpedo Kick (to help improve your kicking)
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, and be sure to focus on keeping your toes pointed behind you, not down to the bottom of the pool.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.