DIY stroke correction

DIY stroke Correction

Once you’ve studied my DVD and Booklet, there are many ways of checking out your own technique.

Principle 1.

If you are aquaplaning upward or tryining to “swim high” in the water you’re wasting energy so check your body position by floating with arms extended forward. Thats how deep you are when you swim. If your legs sink you have higher body density but a gentle kick will get you horizontal. If you’re aquaplaning with your arms and hands you’ll see bubbles streaming from your fingernails if you look forward underwater and see your hand entry. Just point your hand downwards till your arm is parallel with the surface.

Principle 2.

If you’re not rotating enough you’ll get tired in the upper back muscles and deltoids, wasting energy. To rotate more, do the Fingerdrag drill but make sure you are rotating more reather than jacking up your elbow. Drag your fingers pforward past your head so you stay sideways longer for good streamlining.

Principle 3.

Puffed out? You’re kicking too hard! Swim without kicking, just drag your loose legs behind. If they sink your head is too high or you’re lifting it to breathe. If they only feel like they’re sinking it’s probably by only 10 cms. or so, so don’t worry.

Principle 4. The most common source of inefficacy.

Count your strokes. For tall people it should be 40 or less per 50m., and less than 45 for everyone. If not, you’re pulling too soon, i.e. not enough “catchup”. Do the Thumbtouch drill without actually touching so you’re overdoing the “delayed pull”. Now let the front hand go down a bit until you feel that roller-skating, gliding groove. Momentarily you’ll have 2 hands forward of your head. Check this by looking slightly forward underwater and momentarily seeing both hands.

Principle 5.

Apart from being puffed out by kicking too hard you may be holding your breath too long. Focus on breathing out from both mouth and nose. Try breathing out fully as a test. You’ll still have enough air in your lungs to cough if you get some water in your throat. Roll to breathe by looking skywards. Don’t lift your head to breathe. Do the Sidestroke drill to get an efficient head position.

Principle 6. 

Look at your recovering hand when breathing in and if it’s higher than your elbow drop it down so it’s going forward rather than up and down. The difference between the Fingerdrag drill and real swimming is that your recovering hand is only about 10 to 20cms. higher than the surface.

Principle 7.

When you swim faster, your stroke count will actually go down because every stroke carries you further. If not, then you are pulling sooner as well as harder, reving in 2nd gear! Do the stuff in Principle 4. while swimming faster. Ian Thorpes first 200m world  record for laps 2 and 3 took 34 strokes each. Several years later his world record stroke count was 29! Libby Tricket also reduced her count over the record braking years.

Swim smarter, not harder!

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