To break this down I am going to look at the Key Elements - Body Position, Leg Kick, Breathing and Timing. There are a couple of caveats and to be honest they could also be placed in the excuses basket, like these were my first two lengths and I was't that warmed up. So these things aside below is the breakdown and the key elements that I am going to be working on.
Body position - With no obvious drag, there is a slight concern that my head is holding a little high, especially in the outward length and by dropping a little into the water I would gain a more relaxed and fluid feel.
Leg Kick - This was a pleasant surprised that the blatant pauses that I have been working on removing, were not as blatant as they have been. It is showing a 6 kick cycle ( 2 arm actions to 6 kicks) and a fairly steady rhythm. I don't feel that my stroke would suffer, if I perhaps kicked a little harder but I may save that for another day!
Arms - This is the biggy. With 70% of the power of Freestyle coming from my arms this where the changes really count. I am showing a high elbow recovery with fair consistency. Under the water I am only showing a couple of instances where I "water ski" let my elbow drop when searching for the catch. There is some obvious crossing of the midline and this has a lot to do with the lack of rotation to the non breathing side and the need to extend a little more and use my core. The return leg showed better extension, however the ridiculous pauses will be noted in my timing section.
Breathing - I am showing unilateral breathing, however I do changes side for each length. This timing has been selected for the compatibility with longer distances and the ability to add a "spot" in without having to make the time between breaths too long.
Timing - 6:2 ratio, is good. The very noticeable pause, especially on the return leg where I appear to be searching blindly for the catch, suggests that getting a move on will definitely improve my times!!
Things to work on for October
- Balance equal rotation each side - no crossing the midline!
- Relax the head into the water - don't waste energy
- Go for the catch and keep going - no hanging about at the top of each pull phase.
Drills to work on
Arms only - Pull
Single arm drill
Little bit of Fly - work those abs!!!