Well done for your efforts on the core rotation drills last week.  I know they are tricky but I am hoping you felt the progression, as several of you did say you did.  I really do think it is an important area of the stroke that many of us can get some good improvement from.  We have done a lot of work on EVF but an EVF position is only really effective if you use it to apply the power effectively during the push phase of your underwater pull.  And engaging your core and lats is a great way to do this.  Try and think about using your core to push the water straight backwards.  But don’t rush it.  Try and squeeze yourself past a fixed point in the water so it is a gradual acceleration all the way through your underwater stroke.

This week we will be doing some more core rotation drills from the Chloe Sutton video in a similar progression to last week.  So please watch the video again below and check out the prone kick with rotation, hip-connector drill and power rotation with kickboard.

Next week is the Christmas Swim where we will be pulling together what we have been working on for the last few months together with a few Christmas surprises!

See you Saturday,

Rob