Using Core to Push Water
There are two land-based auxiliary exercises:
Rolling-Driven Push
- Extend the lead arm into the catch position, keeping the elbow and both shoulders in a straight line.
- Through shoulder rotation, create extension on the side of the entering hand. At the same time, keep the catch side’s elbow and shoulders in a straight line for as long as possible.
The focus is on the catch elbow and both shoulders in a straight line. The elbow tip pushes forward and upward along the shoulder extension line, with the forearm naturally hanging down. Through this focus, experience completing the push through shoulder rotation and retraction. The arm only needs to maintain the catch shape - don’t actively push. Especially in the first half of the push. In the second half, after the shoulder retracts enough and the scapula is in a good position for power generation, you can actively push.
Using Waist Power
- Based on the previous exercise, when catching, feel the waist extension on the catch side.
- As you rotate and retract the shoulder, also intentionally tighten the same-side waist.
Through this, catch more water through waist extension, and drive the latissimus dorsi to push water through waist movement.
2022 PB
Today the pool was not crowded, and I swam my 2022 PB (Personal Best).
