Swim Lesson #3

With Peh @ Chin Woo.

We worked on.....

1. Improving the push phase of the arm stroke i.e. as arm pushes back. Need to keep elbow high and wrist cocked-back to make path of hand as close to horizontal as possible while keeping the palm of the hand facing back as much as poss - thrust should be back not down. Drill = nose down, elbows at side, push back.
2. One-arm drill. Work on shoulder movement. Rotate bodyfrom shoulder/core not arm. Really reach forward with arm and rotate shoulder.
3. As arm pulls back the body should be rotated such that hip is almost out of the water. Hip should move here before arm passes. At end of stroke arm therefore moves sideways parallel to stomach and doesn't actually pass the side of hips.
4. Path of arms is s-shaped but combined with rotation is effectively in a straight line backwards.

Don't forget previous lessons - keep head/shoulders "T" low in the water. Ear against shoulder. Rotate body from core. Relaxed recovery with high elbow.