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Old 09-05-2017
CoachBobM CoachBobM is offline
Join Date: Jul 2008
Posts: 647

Congratulations on getting over your fear of the water and on learning to swim the length of the pool!

Here are some things I noticed:

1) Your head is nearly always too high. You seem to be looking forward most of the time, and that is unbalancing your body, causing your hips to sink a bit. This makes the whole underside of your body a source of drag.

2) Your body rotation is lopsided. You're rotating too far to your left and not far enough to your right. When you rotate to your left, you're rotating all the way to what we call "stacked shoulders" in which your left shoulder is literally directly above your right shoulder, and when you breathe on your left side, you're even rotating slightly onto your back. But you don't seem to rotate to your right at all when you're not breathing.

If you freeze the video about 14 seconds in (the second time you breathe to your right), that's the one place I see where your amount of body rotation is fairly good. And its also one of the few places where your head isn't too high.

To remedy this, I'd suggest spending some more time practicing superman glide, focusing on relaxing your head into the water with your nose pointed down. Then proceed to the laser-lead and core balance drills, where you bring your hands to your thighs and then rotate your core body about 45 degrees while keeping your nose pointed down. Try the core balance drill on both sides and focus on rotating your body about 45 degrees on both sides, and also focus on continuing to keep your head relaxed into the water with your nose pointed down as you do so.

When you feel comfortable with this on each side, trying slipping your lower arm forward and finding the skate position. Remember the focal points: (1) the wrist of your leading arm should be lower than your shoulder - experiment with how much you need to lower it in order for your body to feel horizontal, (2) the palm of your leading hand should be facing down, (3) the wrist of your leading arm should be relaxed, with your fingertips angled slightly down.

When you feel comfortable in skate on both sides, try the spearswitch drill (in which you recover your arm underwater), and as you are switching, focus on spearing to a perfect skate position on the other side. Pause at each skate and mentally inventory the various checkpoints: Is your head relaxed into the water with your nose pointed down? Is your body rotated about 45 degrees? Is the wrist of your leading arm lower than your shoulder? Is the wrist of your leading arm relaxed, with your fingertips angled slightly down? Does your body feel horizontal?

Remember that the skate position is your anchor point in freestyle. You want to be stroking from your skate position on one side to your skate position on the other side.

When you start to feel comfortable with this, you can also focus on your stroke timing in spearswitch: Focus on not starting to drop your leading arm until you see your recovering hand beside your face (what we call a "patient leading arm"). When you begin to drop your leading arm, imagine that you are reaching over the hood of a Volkswagen beetle toward the headlight, and then focus on holding onto the water with that arm as you spear past it with the other arm.

3) You need to lead with your elbow when you are recovering each arm. I'd suggest spending some time on the swingswitch drill, in which you drag your fingertips through the water behind your elbow and then swing your forearm forward and spear to your skate position on the other side.

Try these drills and let us know how you make out!


Last edited by CoachBobM : 09-06-2017 at 06:24 AM.
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