Correcting My Freestyle: Going from an S-Pull to an I-Pull

WOW. I just got called a swimming novice. Not quite, but thanks for playing. LOL OK to the stroke. Well, I am a bit of a novice in USMS terms but I've gone from swimming how I did as kid to doing high elbow fingertip, hand touch catch-up, & mailslot drill which led to mild impingement pain, and crossing over (Books have their failings in analysing your stroke). From there I went to a wide, almost over the barrel pull but lost a lot of rotation, and the last 6 months I have settled on a more body driven/momentum stroke which has worked for me, and got the rotation back. I got some pain in the front delt/rc from crossing my pull over too far in search of good rotation and have corrected that out mostly, and am now working of getting the right amount of arm bend in the "hold." OK, now I'm not going to tell you what style stroke to pick. What makes you faster (pain and injury free) is the right one for you. I have though chopped and changed a few times in 2.5 years and to drill the changes in however, I used several techniques. Flat swimming 50's and watching your arm entry width. Using a snorkel to watch underwater. Padles with finger loop only--this will magnify feel DPS swimming Using the line to guide your arm/hand (swimming off centre). One arm pull with a board and without. Slow swimming, smooth entry, let hand drop to catch and then recover...I guess it's catch up but not stictly as the book writes. You know the things to do. Definitely recommend a snorkel though as you can see more and work at it. Admittedly without a 12-18 age group swimming career, my habits may not have been so deeply ingrained so unlearning may not have taken as long. Hope my input is helpful. I have been doing a lot of drills. I have tried it with keeping my elbow high, but also letting it hang a little lower on my pull. I have found that by letting my elbow drop slightly, I feel I am getting a much more powerful stroke. Kristi, just re-read this: again from my learning in recent weeks. I was pulling a lot with the arms and bypassing the body. It felt powerful because I am a stocky guy and the muscles liked engaging, rotating was being ignored and I've worked on that, and now I feel faster. I hold, throw the recovery arm and rotate with the momentum. Just ruminating that feeling the pull could be misleading.

WOW. I just got called a swimming novice. Not quite, but thanks for playing. LOL OK to the stroke. Well, I am a bit of a novice in USMS terms but I've gone from swimming how I did as kid to doing high elbow fingertip, hand touch catch-up, & mailslot drill which led to mild impingement pain, and crossing over (Books have their failings in analysing your stroke). From there I went to a wide, almost over the barrel pull but lost a lot of rotation, and the last 6 months I have settled on a more body driven/momentum stroke which has worked for me, and got the rotation back. I got some pain in the front delt/rc from crossing my pull over too far in search of good rotation and have corrected that out mostly, and am now working of getting the right amount of arm bend in the "hold." OK, now I'm not going to tell you what style stroke to pick. What makes you faster (pain and injury free) is the right one for you. I have though chopped and changed a few times in 2.5 years and to drill the changes in however, I used several techniques. Flat swimming 50's and watching your arm entry width. Using a snorkel to watch underwater. Padles with finger loop only--this will magnify feel DPS swimming Using the line to guide your arm/hand (swimming off centre). One arm pull with a board and without. Slow swimming, smooth entry, let hand drop to catch and then recover...I guess it's catch up but not stictly as the book writes. You know the things to do. Definitely recommend a snorkel though as you can see more and work at it. Admittedly without a 12-18 age group swimming career, my habits may not have been so deeply ingrained so unlearning may not have taken as long. Hope my input is helpful. I have been doing a lot of drills. I have tried it with keeping my elbow high, but also letting it hang a little lower on my pull. I have found that by letting my elbow drop slightly, I feel I am getting a much more powerful stroke. Kristi, just re-read this: again from my learning in recent weeks. I was pulling a lot with the arms and bypassing the body. It felt powerful because I am a stocky guy and the muscles liked engaging, rotating was being ignored and I've worked on that, and now I feel faster. I hold, throw the recovery arm and rotate with the momentum. Just ruminating that feeling the pull could be misleading.