Three Quick Swim Stroke Fixes

1. Body Position

Issue

Legs and bottom too low in the water creating frontal drag

Fix

Kick with your arms by your side with your body horizontal at the surface of the water then add your arms half way down the pool.

Drill

Tip

You should feel the breeze on your butt is it's in the right position.

2. Catch

Issue

Elbow is too low in the first phase of your pull (called the catch) resulting in less power through the front of the stroke.

Fix

Practice the sculling drill which puts your elbow in the right position (high and pointing up). Try and replicate that arm position in the first part of your pull through.

Drill

3. Rotation

Issue

It's easier to get in the correct catch position if you're rotating your body at the hips with each stroke instead of swimming flat on your belly.

Fix

Try the Switch drill to get used to rolling from side to side. Gradually reduce the number of kicks you do on each side until you're swimming normally with a nice rotation.

Drill

Tip

Visualize reaching over a barrel with each stroke. This will help you to keep your elbows high and turning your shoulders to maximize your reach.