Hi Margot! Here are my notes from the pool deck for our session on March 22.
– Head is a bit too high
– Shoulders a bit too high as well
– Really good hand entry
– Reach could be improved a little bit to grab more water
– You have a little wiggle with both hands under the belly under the water
– Swimming a bit too much from shoulder rotation. Hips should be leading the stroke.
– Knees are a bit too low in the water
– Arms are dropping a bit too much before you start to pull. Keep the hands extended and make sure the first movement is a 90-degree bend from the elbow
– Great rhythm with your kicking!
Here’s your video. This was filmed just after I made these notes and before we had a chat about what you need to work on:
Some drills that would be good for you:
This will help you to swim wider under the water. 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 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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.