Recently, I ran my 3rd swim video analysis session at Steyning Pool and the response has been pretty positive. What I’d like to do here is show the type of video you will receive along my analysis and suggestions for improvements. Next available session is Dec 1st, great time of year to get stroke analysed, rectify it and then smash the 2013 season with improved strength and speed.
You have a functional stroke which, with more time in the pool will turn into a more efficient and effective one. Watching the video extracts while reading this document and then using the drills for a month should have a positive affect.
1 – Head position
2 – Widen hand entry
3 – Strengthen your core
Your breathing is bilateral which is beneficial in Open Water due to other athletes and wave conditions. There was little deterioration from the start to the end of the session even though tiredness would be creeping in.
1 – Your forehead is breaking the water which affects the rest of the stroke below the neck, this means you are not swimming in a neutral and relaxed position, I imagine after a long swim session you would get neck ache from keeping the head at the 45 degree angle to look forward.
* Relax the head, looking directly at the pool floor. If you are racing in the pool, you don’t need to see where you are going as you can follow the pool lines. If you are open water, by sighting you will adjust the direction if necessary.
2 – Your breathing requires you to rotate almost 90 degrees which will affect the kick (point 3).
* Try for a more neutral head position (point 1) which means your head provide a small bow wave which your breath can be taken in. Your lower eye should not be visible when breathing.
3 – You scissor kick on both left and right sides which results in some fishtailing up the pool (thereby swimming further than you should be.
* Work on core Strength and stability exercises which should hold your pelvis more stable.
4 – Your hands enter the water very close to your head which causes slight rotation further down and a potential for crossing the centre line, fortunately this rotation doesn’t happen but you create a slight brake with the hand as it then pushes forward to the full extent.
* Try visualising entering the water with your hands at 10 and 2 o’clock, this will not occur but you should enter about 11-1 o’clock. Your hands will then glide forward and not across at an angle.
5 – Your hands are low in the water at the front of the stroke and also your arms are almost fully extended (and very deep) during the catch and push phase.
* Your hand should only be a few centimetres below the water surface during the glide. Your elbows should then bend as your start the catch and should be about 90 degrees when they reach the shoulder. This means you are pulling less water above your hand and therefore less effort is required.
Kick drills to make aware of legs, you should have a small movement @ hip, a bit more at knee and then foot is propulsion. Ankles need to be flexible so work on this when at work etc.
Do a wide arm drill for resolution of hand entry. Pretend the hand is entering at 2 and 10 o’clock, the hands will then go forward and not across.
Fists or 0-1-2-3-4-5 fingers to bring into play forearm which is under utilised.
Single side breathing with the lower eye open and upper eye closed, you should not see above the water, if you do, then you are over rotating.
Resolve head position to be more neutral by swimming ‘downhill’, by this I mean, try and push your head into the water, rotating from the neck.