First off, not horrible Joe. The things I would work on first is an extension in your catch phase. You timing is more like a sprinter, give your hand some time to release some air before starting the pull. And this should help the 2nd thing, try and get that elbow higher in the catch phase, work on that EVF and make your pulling surface as big as possible.

Few other things, but would work just on that first. I will also assume you were holding your breath on purpose, and that you really don't swim with that pattern???

Thanks Monty. For short repeats, I tend to fall into a 2-4 breathing pattern. Longer repeats and higher efforts have me breathing every 2. That’s interesting about the bubbles...makes sense and I’ll work on that.

what Motny said.
You don't really catch the water at all. One drill you can do is put on some fins, don't kick like a madman they are just to help you keep propulsion. Swim with a closed fist for 25 then open it up. Feel the difference on your hand.

For keeping the hands facing to the back wall think about throwing the water from your hands under your knees towards your feet.

All in all for AOS you've nailed it!

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

Bring your belly button up into your spine or try to swim with a “long neck.” You don’t have a lot of connection between your hips and shoulders. That connection/coordination should happen through your core and when that happens your catch will improve.

Hope this helps,

Tim

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http://www.magnoliamasters.com
http://www.snappingtortuga.com
http://www.swimeasyspeed.com

Ha! Yeh, I’ve nailed the AOS part. Thanks for the fist drill reminder. I haven’t used that one in a while and that should help.

Thanks Tim. Bringing the belly button in is easy enough. Are there any sensations I should be feeling if I’m getting the connection right?

I would say that taking the time to set up the catch, or more of a catch up style, would help you get your body position more in order and improve your power. You also do a lot of pushing down on the water instead of back - that's what is driving your hips down too far.

What would be a good OWS time for you (whatever distance is relevant)?
Nice video by the way - always appreciated.

Edit: LOL, I clicked off of this thread over to YouTube and this was what I landed on. Brenton Ford is great and this particular video is spot on for all you need to do.

https://www.youtube.com/watch?v=esV3XDAPk2M

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"They know f_ck-all over at Slowtwitch"
- Lionel Sanders

Thanks for the link Fuller...I’ll study that. Benton puts out a lot of good content.

I’ve done the Chatt 70.3 swim in 33 minutes a couple of times... not a good metric since it’s a river swim. Most of my races are sprints (anywhere from 300 -1000 meters)...usually place pretty high for the swim in my age group. My 100 scy repeats on 2:00 generally range from low to mid 1:30’s...might be better in the pool that video was taken (seriously, the water temperature and pool design of that pool was so much nicer than my daily workout pool). The last time I swam an “all out” 200 I came in at 2:47...about a year ago.

Itshould be like “running tall.” You want it to be engaged, but not straining. It’s where “easy speed” starts.

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http://www.magnoliamasters.com
http://www.snappingtortuga.com
http://www.swimeasyspeed.com

One small thing I've had success with, with my aos swimmers is to anticipate your breath.
I. E. You start "turning" your head as you start your pull.
This not what actually happens but turning a fraction earlier allows you to get a full inhale during the power part of the stroke. This also give more time to extend at the front and set up for a powerful pull after the breath.
The extra 10th of a second gives you time to think about the pull rather than the breath dominating the stroke.
Let us know how it goes.

A question for the better instructors....

Is this the classic "dropped" elbow with his left arm? His left hand (while breathing especially) is barely in the water before his wrist breaks towards the bottom of the pool. His hips also sink during this portion of the stroke as well. I wonder if a deeper entry would help set up a better catch and keep his hips up.


His right arm (and the rest of the body position) looks much better when he starts his catch.

Yeh, not crazy about that bent wrist. I worked on a slightly deeper entry today as well as many of the other items mentioned. The swimming tall (used the 1-6-1 drill to work on this), fist drill, and front quadrant work were the focal points. I felt like moving to more of a front quadrant style helped me set up the non-breathing side (left) catch better.

mgreer, I''m not a "better instructor" but that never stops me from giving advice! If I recall you are also an adult learner who has some pretty good swim times right?

Anyway it's useful to run the video at .25 speed where you see that left elbow entering the water before the fingers. That is what is driving the hips down and causing other issues. He's rushing into the power phase and not balancing on the opposite outstretched arm, especially on a breathing stroke. I would start with the timing first, working towards a front quadrant stroke then start paying attention to how that left arm enters the water.

Any coach would have to be happy about his basic athletic ability at 61 and the times are already quite acceptable for a triathlon AG situation. Lots of room to improve technique and swim times.

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"They know f_ck-all over at Slowtwitch"
- Lionel Sanders

Yeah, I’m an AOS as well. The goal this year was for a <30 70.3 swim, but that was before a forced 3 months out of the pool and no races. It’s probably time for me to get some new video. I’d love to have some high quality underwater shots like Joel’s.

I’m always interested in the critique my stoke treads cause there’s some really smart guys here and always some to apply to my own stroke. I can generally see some of the stuff that not quite right, but I’m not so good at if it’s cause or effect.

I got nothing on the advise side, but miss racing you during the lunch swims.

I’d have to get a lot faster to race you, my friend! For an AOS, I thought your technique was very good.

Thanks for the kind words. I’m fascinated by the technique aspect...I know it’s holding me back. I’ll look at it at .25 speed to see what you’re seeing regarding the left side.

Technique in swimming is fascinating, analytical, challenging and artistic, but it isn’t everything. Don’t get lulled into the popular triathlon community idea that technique is the only thing. Without the requisite strength and conditioning / fitness in the water to support that technique it’s fairly meaningless.

Tim

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http://www.magnoliamasters.com
http://www.snappingtortuga.com
http://www.swimeasyspeed.com

I found these two videos fascinating when it comes to different techniques in distance swimming:


Paltrinieri


https://www.youtube.com/watch?v=0vjs6b5OHbI


Romanchuk


https://www.youtube.com/watch?v=WAXB43AgL5I

Agree 100% You need a big motor, water is dense.

The OP and I have similar times in the water, my technique is a bit better but I'm 67 and probably not the same caliber of athlete to begin with. My limits on conditioning due to shoulder issues are what holds me back so I have to perfect the technique side of things. I love the challenge of doing something really well even if my speedy days are slowly slipping away. It's all about the journey.

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"They know f_ck-all over at Slowtwitch"
- Lionel Sanders

If you aren’t, get in the weight room. It’ll help a lot.

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http://www.magnoliamasters.com
http://www.snappingtortuga.com
http://www.swimeasyspeed.com

Oh, I’m not lulled into technique is everything mindset. I put in the work, despite my short-comings. Speed work, kick sets, short, medium and some long intervals....usually 7-10k a week. Yeh, probably need to be at 15+k but I need to run and swim a little bit. :)