Hi Silvia! Here are my notes from the pool deck for our session on March 29.
– Very strong swim stroke, but the very first thing I noticed that your knees are just a little bit too bent.
– Those bent knees are causing your feet and hips to be just a little bit too low below the water service, and that’s causing your shoulders to come up a little bit too high.
– Your hands are “crossing the line” as they enter the water, 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.
– Head is moving a bit too much. Keep that head still!
– You have a great long reach in the water so now we just have to get you grabbing more water as you start to pull back.
– Fingertips on the right-hand are coming up to the surface of the water before you start to pull back. This is like putting on the brakes with each swim stroke!
Here are some drills that would be good for you:
Heads Up Drill (to address crossing)
To improve where and how your hands enter the water, swim with your head above the water so you can see how and where your hands enter. 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 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.
Exaggerated Reach Drill (also to catch more water)
Swimming with one arm only while the other stays outstretched in front of you, focus on reaching your swimming hand as far ahead of your stationary hand as possible. Try to reach out in front of you as far as possible before starting to pull back.
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.
Great swimming today. Feel free to pull me aside at any time on the pool deck to talk specifically about your swim stroke.