Sinking hips during recovery in fly

Greetings predrag, This is what I see: 1)I think the biggest issue with your fly is that the timing is off (mentioned earlier, and by the way, not "bad advice"). 2)There's too long of a pause from when your hands enter the water and when you begin your catch/pull, not sure if this is part of the timing issue but it might be (also not "bad advice"). I think the use of some swim fins (not zoomers) would help quite a bit with the timing issue. The fins will add a lot of power to your kick, which in turn would let you focus on your body wave/undulation. It's hard to explain (for me anyway), but there will be point in the stroke where the timing "makes sense" and the arms, legs, and torso feel connected and smooth, not choppy or "stop/go." A drill that's fun to do w/fins is to start in a streamlined position, take a big breath, then just body dolphin at the surface of the water. Pay attention to how high/low your body is during the undulation phase. You just want to stay at the surface. Play around with this. Do some where the undulation is over exaggerated, and some where you try to remain flat as a board, but are still moving forward. Try not to bend your knees, they will bend on their own without you thinking about it. The main focus is to use the torso/core as the means of propulsion. I'd also try to take your second kick out of your stroke for a while until you get your hips up where they should be. The one kick you should concentrate on occurs when your hands are finishing your pull, right about when they are at your hips. For myself, I've noticed when the last part of the pull is timed with the downbeat of the kick, both help to push the upper body up for a breath and it seems to help in recovering the arms. Another thing to consider is to try 3 or more strokes without breathing. It was mentioned above, but for most people (myself included), taking a breath will naturally lower your hips (not so much for top-notch swimmers, more so for us mere mortals). Swimming segments of no-breath fly will allow you to focus on the timing and getting your hips higher. This is another drill that works well with fins. I'm a big fan of using fins simply because when I learned fly that's what helped me to get the timing together and after that the stroke "felt right." I probably spent about 5-6 years of swimming fly poorly, had one afternoon practice where my coach had me put the fins on, and I got the timing issue corrected that day. Fly became fun (relatively) after that. Don't give up and if at all possible, find a qualified coach or swim instructor and ask them to help you in person. Good luck. :bliss:

Greetings predrag, This is what I see: 1)I think the biggest issue with your fly is that the timing is off (mentioned earlier, and by the way, not "bad advice"). 2)There's too long of a pause from when your hands enter the water and when you begin your catch/pull, not sure if this is part of the timing issue but it might be (also not "bad advice"). I think the use of some swim fins (not zoomers) would help quite a bit with the timing issue. The fins will add a lot of power to your kick, which in turn would let you focus on your body wave/undulation. It's hard to explain (for me anyway), but there will be point in the stroke where the timing "makes sense" and the arms, legs, and torso feel connected and smooth, not choppy or "stop/go." A drill that's fun to do w/fins is to start in a streamlined position, take a big breath, then just body dolphin at the surface of the water. Pay attention to how high/low your body is during the undulation phase. You just want to stay at the surface. Play around with this. Do some where the undulation is over exaggerated, and some where you try to remain flat as a board, but are still moving forward. Try not to bend your knees, they will bend on their own without you thinking about it. The main focus is to use the torso/core as the means of propulsion. I'd also try to take your second kick out of your stroke for a while until you get your hips up where they should be. The one kick you should concentrate on occurs when your hands are finishing your pull, right about when they are at your hips. For myself, I've noticed when the last part of the pull is timed with the downbeat of the kick, both help to push the upper body up for a breath and it seems to help in recovering the arms. Another thing to consider is to try 3 or more strokes without breathing. It was mentioned above, but for most people (myself included), taking a breath will naturally lower your hips (not so much for top-notch swimmers, more so for us mere mortals). Swimming segments of no-breath fly will allow you to focus on the timing and getting your hips higher. This is another drill that works well with fins. I'm a big fan of using fins simply because when I learned fly that's what helped me to get the timing together and after that the stroke "felt right." I probably spent about 5-6 years of swimming fly poorly, had one afternoon practice where my coach had me put the fins on, and I got the timing issue corrected that day. Fly became fun (relatively) after that. Don't give up and if at all possible, find a qualified coach or swim instructor and ask them to help you in person. Good luck. :bliss: