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  #1  
Old 07-24-2017
fredblair fredblair is offline
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fredblair
Default Analyze my technique

Please help me improve my efficiency. I'm training for a long distance (15km) swim and would like conserve energy and become faster. Thanks!
https://www.youtube.com/watch?v=A5i6s8nTrXI
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  #2  
Old 07-24-2017
Zenturtle Zenturtle is offline
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Posts: 1,898
Zenturtle
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You are moving friendly through the water. You are not really fighting but more or less surrender to the water. Looks like a person who saves little spiders lives before they run into a freshly painted door.
You can improve on a lot of small points.
- Too little body tone. In the pool it just is managable , but it will all fall apart in waves I guess.
- Hip flexors too tight. You never stretch the legs. You are sitting in the water.
- Little full body connection where one part supports the other part.
- Little traction on the water. Get the arm over the barrel.
- recovery rather slow.
- head and upperbody too deep. You are so deep you have to change whole balance to get air.
- to much hand pointing recovery instead of shoulder-elbow lead
- Bit too much rotation sometimes.(when taking a breath)
looks like the guy in this clip
https://www.youtube.com/watch?v=yMpHulcTiQQ#t=42.198062 (45 sec)
- arms extended to much to the centerline, not straight forward in front of shoulders.

A lot of things will improve if you work from a more solid foundation.

I think I would start with the alignment and improving the kicktechnique.
Trunk and legs will always be the foundation of the arm movement, so it has to be solid.
Its not about kicking hard, but at least get the legs behind the body.
If your legs have a higher starting point, kicking from that starting point gives the kick much more power and efficiency, which makes further connection much more obvious.
- Boomer drill
- Javelin drill
-dryland planks
- core control
- hip flexor stretch
- focus on the upkick.

https://www.youtube.com/watch?v=Efo9dqpb1uE
https://www.youtube.com/watch?v=TYqQJtcirqQ#t=12.260145

Streamline those legs, get them up,make your kick more effective, hipflexor stretch
better kicking technique
http://racedaycoaching.com/?p=249
If you can swim more like shown in the videos you will slice and rotate more easily through the water.
Only good discoveries to be made in the future working from your current form.(after some hard focussing time)

Last edited by Zenturtle : 07-24-2017 at 11:41 PM.
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  #3  
Old 07-26-2017
johynr]]] johynr]]] is offline
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Join Date: Mar 2012
Location: London
Posts: 187
johynr]]]
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Ha anybody tried this progression as suggested above? Was it successful?

Streamline those legs, get them up,make your kick more effective, hipflexor stretch
better kicking technique
http://racedaycoaching.com/?p=249
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  #4  
Old 07-27-2017
Zenturtle Zenturtle is offline
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Join Date: Mar 2014
Posts: 1,898
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I start focussing on lifting the leg with a straight knee from about a year ago.
Reading the text again, its amazing that every sentence is 100% spot on.
You wont believe how easy you slice through the water if you change from hanging legs to lifted leg with a slight bodytwist from front to back.
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  #5  
Old 07-28-2017
fredblair fredblair is offline
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fredblair
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Thanks Zenturtle! Lots to think about and work on. I think getting my lets up, compacting my kick and having an earlier catch (pointing my fingers down once they enter the water) will help a lot.
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