This is an incredible man who is the fastest runner in my school without ANY training, took up freestyle swim from me from SCRATCH in 5months or less? and did his first Sg Biathlon with me... The swim was a terrible one because of the course being a 1 big loop of 1.5km plus choppy water on the return... he suffered for 38 minutes or more in the water and came out of water to clock a 44minutes 10km run..
He did that without ANY RUN TRAINING. :)
Impressed was an understatement, I was DUMBFOUNDED. So, here we are looking at pictures and lines again! :)
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Below are pictures of his swim now.. and lets see how we can analyse and help him do better!
Before the bad things.... there is one good thing.. :P
His right side gliding side position is SOOO close to perfection. The white line is streamlining axis..
Now.......
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Looking at the red lines, we can see the body is not in streamlined position at certain times of the stroke, ideally it should be straight when your arm is extended.
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From the above, we can see the elbow is leading the pull and thus the anchoring catch position is not properly achieved. The anchoring position should have the elbow at where the green star is, then the forearm and wrist and palm directly below the elbow in one straightline, fingertips pointing to the floor and the palm facing the back.
and...
This one we can also see that the head is lifted high out to breathe. Thus the hip is sinking.. and the body isn't Streamlined...
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The entry of the arms are not at the near 11 and 1 o clock position but its aiming towards 12 o clock (your head/center axis) and thus causing the weight of the body to tip over whenever an entry is made.
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Generally, I've shared that the recovery need to be faster, less cautious and thrown to the front instead of controlling the "piercing" motion at the finger tip.
The catch position have to be worked on. It is really about anchoring your palm and forearm onto one point in the water and then pulling your body through the liquid medium through a hip/body rotation.
Entry and leaning of chest into the water is led by body rotation and not the other way round (arm extension leading the body to stretch).
Keep the hips floating on the surface and especially when you breathe.
Keep doing slow swims to build the endurance up around the core first and remember to always do mindful swimming PRACTICE (not training...)!!!
The left arm is rather mechanical and thus you have to do more simulation of it on dryland until it feels like a One Movement kind of thing.
The kick should start from the hips and not from the knees and ankles.. remember the sequence:
Downbeat: Hip down --> knee down --> ankle stretched and then down...
Upbeat: buttock up, pulling the leg Straight up til ankle slightly break the surface.
That will be all for now!
Cheers
KK
Of course, the stills don't do justice.. so here are The Videos!
:D
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