Shoulder soreness

Both my students’ today expressed concern about stressing their shoulders.  I created a new “stroke” sequence.  It introduces the swing movement of the stroke which should be comfortable for you two despite your shoulder sensitivity.  It should be done in slow motion so you can check yourself at each step.   It also has the benefit of 1) giving you an opportunity to check your stretched out position which is the foundation of swimming effortlessly and  2) it will allow you to feel with ease (no struggle) your body rotation from your core and supported by your torso.

Start in the stretched out position, use gentle kicks to take the time to position yourself correctly:

• One side shoulder and hip should be slightly out of the water (feeling the cool air) so your body is at a 45º angle from the pool bottom
• Front arm extended forward with hand angled below the shoulder and wrist limp, hand down
• Back arm extended underwater towards your top knee
• Headed pointed down, looking at the pool bottom

Sweep the back arm in an arc to match the front arm keep arms shoulder width apart

• As you sweep keep the arm under the water’s surface, you should NOT feel the cool air on your elbow.
• Hold the position long enough to be sure both arms extend at shoulder width

Rotate so your other side (shoulder and hip) rise out of the water

Sweep the arm that started forward back so you stretch out with the opposite shoulder and hip above the water’s edge

• As your hand passes in front of your face, breathe
• The momentum created from the hand sweep will increase the rotation slightly so your mouth will be exposed for a breath, do NOT pick up your head, roll your full body to expose your mouth

Then kick gently and be sure you are in the correct stretched out position as described above.  Repeat.