Sinking hips during recovery in fly

Solar, I noticed that you exit your hands with your palms down. If you can stop the video at the :20 mark you will clearly see that. At exit your palms should be up and should rotate thru to a downward position (or slightly angled so thumb enters first) as your arms settle into the water. Thanks pwolf, I am not saying I wouldn't try, but for me, I think that the reason my palms are facing down on exit is to be able to totally unlock the shoulder upon recovery. I typically swim >1kilo of butterfly full stroke per workout these days and it is absolutely crucial that I maintain proper shoulder health. For instance, yesterday my workout summed up to 1.8k, all butterfly, not a single length of free style. It's a kilo full stroke and 4x200 kick (my 0-arm drill), all done in 3:45 (I was pleased). So there are some mechanisms that took place quite naturally for my body to be able to sustain this mileage. I believe that exiting palm down is one of them. I will try playing to the angle pitch a bit to see how it affects my feeling, pleasure and performance but I can not promise that it'll work. As for clapping and distance per stroke, my normal butterfly involves both hands that are touching each other in the front. This is something I've been doing for years, I'm trying to move away from this in order to gain more stroke rate. My current distance per stroke, I'm not satisfied with it. I live on a 10-11 stroke diet. I wish I could take this down to 9-10 but this year, it's already a bit late. Good thing though is that I'm a 200 specialist. 10-11 strokes can bring me near 2:30 this summer (given I hold the rate). I wouldn't break any record over 50m with such a lousy stroke count but for a 200 it should work ok. - - - - Then I thought that my second kick (I called it first in my blog post :)) creates too much upforce instead of forward force, so the body jumps up too much. I'm really curious if you have some explanation about it, preferably with some physics ;) Well, since I am not even sure if it's good or bad (duality exists between going up or going forward), it'd be hard to pin point the exact cause. Like I explain earlier to pwolf, there are a certain number of things that your body decides by himself to do to solve various issues. Since you're aware that your hips have a tendency to sink, I believe that sub consciously, this is one solution your body has found to achieve a better position. Thanks for the link to 0-arm butterfly. Who taught you this? - - - - Lindsay, it's been a while... glad to see you back with extremely sound and accurate advises. Thanks!

Solar, I noticed that you exit your hands with your palms down. If you can stop the video at the :20 mark you will clearly see that. At exit your palms should be up and should rotate thru to a downward position (or slightly angled so thumb enters first) as your arms settle into the water. Thanks pwolf, I am not saying I wouldn't try, but for me, I think that the reason my palms are facing down on exit is to be able to totally unlock the shoulder upon recovery. I typically swim >1kilo of butterfly full stroke per workout these days and it is absolutely crucial that I maintain proper shoulder health. For instance, yesterday my workout summed up to 1.8k, all butterfly, not a single length of free style. It's a kilo full stroke and 4x200 kick (my 0-arm drill), all done in 3:45 (I was pleased). So there are some mechanisms that took place quite naturally for my body to be able to sustain this mileage. I believe that exiting palm down is one of them. I will try playing to the angle pitch a bit to see how it affects my feeling, pleasure and performance but I can not promise that it'll work. As for clapping and distance per stroke, my normal butterfly involves both hands that are touching each other in the front. This is something I've been doing for years, I'm trying to move away from this in order to gain more stroke rate. My current distance per stroke, I'm not satisfied with it. I live on a 10-11 stroke diet. I wish I could take this down to 9-10 but this year, it's already a bit late. Good thing though is that I'm a 200 specialist. 10-11 strokes can bring me near 2:30 this summer (given I hold the rate). I wouldn't break any record over 50m with such a lousy stroke count but for a 200 it should work ok. - - - - Then I thought that my second kick (I called it first in my blog post :)) creates too much upforce instead of forward force, so the body jumps up too much. I'm really curious if you have some explanation about it, preferably with some physics ;) Well, since I am not even sure if it's good or bad (duality exists between going up or going forward), it'd be hard to pin point the exact cause. Like I explain earlier to pwolf, there are a certain number of things that your body decides by himself to do to solve various issues. Since you're aware that your hips have a tendency to sink, I believe that sub consciously, this is one solution your body has found to achieve a better position. Thanks for the link to 0-arm butterfly. Who taught you this? - - - - Lindsay, it's been a while... glad to see you back with extremely sound and accurate advises. Thanks!