Hi Olga! Here are my notes from the pool deck for our session on April 26th. I’ve made some additional notes now that I’ve seen the video
– The first thing I notice is that your hands are entering the water thumb first (see the video @ 48s). Imagine your hands as a rudder; if your hands are entering thumbs first, the angle of your hands is going to drive your hands underneath your body when you should be trying to pull with your hands to the outside of the body with a high elbow.
– Another thing that’s easy to spot 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 nice long reach. To take further advantage of that reach we need to have you start focusing on swimming with a high elbow.
– You also have great body rotation but it looks like you’re rotating too much from the shoulders. Try focusing on having all the rotation come from the hips.
– With your kicking, the only thing I want you to do is to try tightening up the position of the feet. Right now they’re slightly too wide apart (see the video @ 1.27) so imagine trying to kick your feet inside a shoebox.
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.