Feel of the water

Currently, I'm swimming 100yd sets with focus on a particular movement or body part. Not really drills, but certainly not swimming repeated lengths merely for distance. The intention is to develop parts of my stroke in the hope that eventually the elements will fuse.

Midway through today's session I moved onto catch and tried to visualise small inward rotation of my arms, high elbows, a more open chest and a hold on the water. For two sets I was clearly aware of more resistance to my forearms and these sets were under two minutes. They were also more tiring as I was exerting more force. I suspect that my stroke rate had increased too, as unfortunately, my distance per stroke had reduced. Thinking back, it's likely that I was starting recovery too early as I wasn't focussing on that.

It's heartening to see sub-two minute 100 yard sets again as they didn't last for long. Next session I'll have to try to recapture that feeling and see if I can make it reproducible, and hopefully a habit.  

Second opinion

Six months into plantar fasciitis I have had a second opinion from the other physiotherapist in my local practice. According to a recent review I have a few predisposing factors including a high arch and calf tightness alongside regular running. Although my symptoms are fairly long-standing it doesn't seem sensible to progress to 'Phase 3' therapies when I've not systematically undertaken stretching and mobility of the tissues. Although I undertake calf-raising exercises in a runners' circuit I haven't, as yet, systematised this in the long term.

The currently suggested programme is centred on mobility of the foot and calf without focus on massage of the potentially-inflamed fascia. I'm also including toe scrunch and towel-lifts to activate the intrinsic muscles of the feet. Next week I'm also encouraged to do some very small rope skipping. Such pylometric exercises are generally discouraged in plantar fasciitis so I'll need to be on the look out for a worsening of symptoms.

 

Impact of heat and fatigue?

Tuesday's swim had some of the fastest sets I've ever swum and made me think I'd overcome a performance hurdle. However, on Wednesday and Thursday my pace progressively slowed. Not massively, but by today I was only able to beat 30s per length a few times, with no 100yd set in less than 2 minutes. 

I assume that I started the week with no accumulated fatigue but now I've some training load. It's also worth noting that we're in the 5th consecutive official heatwave of the summer and the walk to and from the pool is quite an effort at this temperature. Hopefully my achievement on Tuesday indicates an underlying ability which will re-surface after rest. 

Impact of Mathraki coaching

I've been to the pool a number of times since returning from Mathraki and tried to integrate points from the coaching. My plan has been to do short sets where I focus on an aspect such as:

• Hip rotation and core engagement
• Pushing past hips
• Legs high
• Leading with wrist

and then do a few lengths trying to do it all, with a bit of pace. My stroke has gradually felt more powerful and today I think I have seen a clear gain.

Although the pool wasn't heavily booked when I made my reservation, the lane was nearly full when I arrived.  This always encourages me to avoid being slow and blocking the lane, but has often simply made me less efficient. Today, however, I completed my 200yd set in 4:05 minutes which is definitely a PB. 

For subsequent sets I aimed to set off behind a convey to give me more space and time and hopefully feel less pressured. Some lengths included simple drills such as catch-up but through the session I managed to do 5 sets of 100yards which were under 2 minutes. Previously I have achieved sub 2 minutes for a set but not 5 in one session.

Perhaps technique and pace gains are being consolidated at last? 

SwimQuest Mathraki travel towards home

A proportion of the group met for a morning dip but I skipped this due to the tight timing of an early breakfast and boat transfer. 

The transfer by boat and minibus worked well despite both boats being temperamental at some point. The trip across to Corfu coincided with a misty haze lifting and gradually revealing the land.

The mist fading over the Ionian Sea

The reluctance of the boats added to the anxiety of those with early flights, but we did arrive at the planned time. Everything during the week ran on a relaxed, casual time but deadlines for travel were met. I chose flight times to fit the advertised connections but I'm not sure I'd recommend this as transfers were adapted to suit the participants’ flights. I'd suggest contacting SwimQuest if your optimum flight doesn't quite work to the publicised times to see what can be arranged.

I chose to wait a few hours in the airport to avoid the midday heat and moving luggage. Corfu airport was frantic, with large package holiday groups. However the various queues for security and passports worked well. There was a brief issue with passport control across Europe (unrelated to the much-criticised EU Entry/Exit System) during my wait but as far as I could tell, the staff handled it well and prioritised those needing to depart.

In reviewing the week I have had many new swimming experiences without serious travel problems. It's worth noting that there's only around 2 hours of planned swimming per day. This works out, for me, around 6.5km in total. Some of the group did extra dips, and of course, swam further on occasions, but I didn't feel a need as even this amount is vastly more than my normal swim training load. The technique, or coaching, element was personalised to ability, age and previous experience and I have made concrete, albeit small, improvements in my stroke. Cassie is a keen observer and effective communicator and clearly loves helping people learn to swim. Our guides worked at least 12 hour days to keep everything on track and make sure we had a safe and enjoyable holiday. My only criticism would be that I'd have liked more individual time on technique in a given session.

The restaurants on Mathraki are very capable of providing vegan fare and I couldn't say I'd ‘missed out’ significantly. The non-vegans (so everyone else) praised the meals too. Greece is as hot as you'd expect but the water may not be. I was the only wetsuit wearer but two other swimmers commented on being cold at the start of the week. I think a shorty wetsuit or rash vest would be advisable for many, both for warmth on the occasional cool mornings and to keep the sun from burning back and shoulders.

SwimQuest Mathraki Fifth and final swimming day

Today's weather had returned to Greek normality, hot, with only the lightest of winds through the day. We started with a boat trip into the ‘middle’ of the sea. The sea was a deep blue, with shafts of light seemingly emitted from underwater, the aureole effect. We floated, did a few strokes under water and, in my case, climbed out once cooling. I soon heated through in my poncho under the sun.

Swimming through rays of sunlight

The boats then took us to the small islet of Platja for a loop of 500m, or for some, nearly two loops. The going was mostly good, just a small rough spot at a pole of the island. My shoulder survived and I was warm enough in the 26 degree water.

In the afternoon we returned to the bay at Mathraki for some coaching observation and short videos. After half an hour I thought my shoulders had enough wear and sun. In the evening Cassie reviewed the video with us and pointed out improvements in:

• Rotation of hips
• Less elbow drop, although still obvious
• Good body line, with slightly higher kick, my heels distinctly breaking the surface

Small improvements in technique

Some points to work on:

• Keep right angles in the catch, don't make hands go under body
• Keep recovery wide, this may help avoid shoulder problems. No need for idealised high elbow recovery especially when older

My roommate, who was sleeping on the beach each night, pointed out a distinctive blood moon to me. 

Not a true 'blood moon'

It seems that this isn't a true blood moon, one due to a lunar eclipse, as they are occurring in March and August this year. Most probably the redness was due to the moon's position close to the horizon. However 'genuine' it certainly formed a memorable closure to the week.

SwimQuest Mathraki Fourth swimming day

I awoke a little earlier than usual and conscious of last night's talk about sunrise I nipped out and tried some photos before another doze.

Sunrise seen from near the hotel, just like a sunset...

Today we really did go to Arillas, a busy seaside resort on the ‘mainland’ of Corfu (the website shows how the village has become busier over the last 40 years). On the way we stopped in yesterday's sheltered spot and explored the rocky margins, including a small sea cave. Once warned of sea urchins I didn't put my feet down. We practiced rotation again before a few hundred metres into less sheltered waters. Before leaving the island we had a brief tour of its cliffs in the powerboat.

One of the boats nudging into the cliffs

Arillas wasn't great. It has bars, an ATM (which had run out of cash) and a pharmacy. It was also very hot and busy; reasons I've not visited Greece previously. I tried a walk but after a 10 minutes I just had to return to the covered bar area.

Our technique session on the beach was on ‘catch’ after a reminder to think about an engaged core. Not easy to concentrate on both. Need to:

• Hinge arms after a light touch reach
• Just do a right angle, avoid deliberately going under your body
• Only apply force under your body after a successful ‘hinge’ and follow through
• Think about leading with wrist, not hand

On the return journey we completed another island swim, this time I was brave and managed without wetsuit. In the warmer water I was more limited by shoulder discomfort more than chills. Worth noting that a wetsuit reduces the risk of sunburn too.

After a brief tour of the Church of St Spyridon by Georgios, we ate at the adjacent ‘locals’ taverna uphill of the hotel. It was nominally a BBQ but started with the usual salads and giant beans. I was served with a lovely mushroom casserole as the guides had let the cook know that I'm not keen on aubergine (they've so much to do to look after us all). The omnivores did receive a stack of various barbequed meats.

Some chose to take the minibus back to the hotel

Tonight was full moon, we had an atmospheric walk back to our hotel, not easy to photograph well.

SwimQuest Mathraki Third swimming day

Today's plans changed. We should have done technique offshore then gone to Arillas. But, after the morning swim the currents increased so we were back to Mathraki for lunch. However,  the teaching tips for today were:

• Roll from hips into ribs and finally shoulders
• Reinforce yesterday's points on kick and arms

It was lovely to focus on technique, sheltered between two islands, rather than in a pool.

Listening to technique tips in the glorious turquoise sea

After lunch we went to an island, under the impression that it was supposed to be calmer than Arillas. In the event it was still pretty rough and discouraged me from doing much more than focusing on breathing air rather than water. Even the experienced swimmers found it rough, although they were able to spot a few fish. I was ever so pleased to reach the boat. Type 2 fun in my case, for sure.

SwimQuest Mathraki Second swimming day

A disco in the Taverna last night had the potential to keep me awake but it was quieter than the noises of the sea and air conditioning combined. We had another great breakfast at which I discovered the almond milk. The tap water stopped briefly afterwards but everyone managed to make do. The hotelier seemed to have to do some repair work offsite.

Before swimming we each received 10 minutes of feedback on our recorded swim. Importantly, Cassie explained the possible causes of the actions we could see rather than focusing on the visible issue. For instance, she noted my 'putting on the brakes' hand during reach and suggested that this was likely due to a lack of core control. I needed to deal directly with that, not just angle my arm differently. Points to think about are:

• Leading arms at 11 and 1 o'clock
• Rotation should start at hips, do more
• Avoid head lift at the end of a breath
• Keep heel up in kick, not downwards

The practical technique session considered parallel, forwards arms. I'm fairly consistent here after plentiful catch-up drills. Already I was aware of discomfort in my left shoulder. I'd start a programme of ibuprofen gel and daily paracetamol. Cassie had stressed the importance of technique in minimising injuries in swimming, and indeed that she'd had problems herself from technique that was less-than-ideal. I won't be swimming a hundred km  per week though. 

Swimmers close to the Mathraki shore

The afternoon swim was from the support boat near the harbour and across the bay, naturally I got lost on the return leg and had to be coaxed in the right direction. I'd wondered why the boat I was targeting was moving further away, still worth doing 1.6km. Comparing wayfinding approach between trips I'd say that I prefer to follow a kayak than be unsure whether to head towards the support boat or a fixed landmark. On dry land I can visualise a route readily but in the water, perhaps due to the low sightline, I often find myself slightly confused.

We ate at the Blue Dolphin tavern near the harbour this evening. Starters were great, but the vegan main course a little disappointing. A good welcome there nonetheless.

SwimQuest Mathraki First swimming day

The hotel breakfasts are really generous so it's a good job that time was allowed for it to 'settle' before swimming. However, once in the water I found it cold and suffered in the so-called warm-up. The guides noticed the shivering. They allowed me to be first to be videoed, I didn't expect to look good.

Still of the video of my first swim, feel free to critique the technique

We were given some tips for sighting and it was stressed that this is a safety issue. Cassie's recommended technique is to push down, to raise your body, for a quick peek, followed by a breath to the side. Of course I practiced during the week but this should be topped up in the pool over coming months. On some swims over the coming days I found the waves to be too high for this technique to allow me to see the destination and I had to stop and peer meerkat-like.

Before lunch we had a presentation, an overview of technique, which thankfully mirrored my local coach's advice. At least there is a consensus now. My video revealed the usual problems which I thought I'd reduced. I blame the cold. I'd learn more tomorrow.

The bad weather had brought cold water evidently, so I fought my way into my wetsuit for the afternoon swim. This was a comfortable 1.2km along the shallow coastline towards a beached yacht.

The yacht floundered in a storm a few weeks ago

Yesterday a few of us walked up the road to a small ridge to see the sunset. We were a little late so allowed more time this evening. However, we were thwarted by a layer of cloud. In coming days there'll be opportunities to have clear skies perhaps? An evening walk felt essential after 3 square meals today and only short swimming sessions. 

SwimQuest Mathraki Arrival

Last night we learnt via WhatsApp that the transfer has been brought forwards to this morning due to predicted rough seas. Lucky I was in town! I didn't need to plan a morning activity as the minibus was now booked for straight after breakfast.

Our minibus took us north, to the port, through typical Mediterranean scenery. Just over an hour on mostly winding country roads. If anything, the countryside is greener than I expected for such a hot country. The journey was an opportunity to start to get to know each other, inevitably limited by the seating layout.

Crossing the Ionian Sea from Corfu to Mathraki with our luggage

The motorboat journey was just over half an hour of bouncing across waves. Our luggage was balanced on the back seat. Most of the group were glad when we, and the bags, reached port safely. Then another short transfer, this time by a very tired minibus, along the partially paved coast road.

Hotel Paradise lies in a small cove, with a sheltered beach. The rooms are basic but everything needed, including a small fridge. Water and electricity are potentially limited on Mathraki but we only had one short period, this week, without tap water.

Hotel Paradise and Taverna adjacent to the sheltered beach

The guides and coach had joined the transfer but it was only on dry land that good introductions were made. The SwimQuest guides would manage logistics whilst Cassie would give a mix of group and individual coaching during the week. We were also introduced to the honesty bar system, many of the drinks were from Corfu Brewery, including a 0.5% beer, which proved popular at lunch times. It's perhaps worth noting that the prices for hot and cold drinks were very reasonable considering the tavern's near monopoly.

The unusual weather meant that it was cool enough to walk to the island's peak during the afternoon. Subsequently, I found that it would be too hot to do this although I had intended to explore further. Remaining group members arrived on a later, much rougher, crossing at the publicised time. Adaptation of the programme to suit weather and travel requirements would prove to occur most days. For instance, today's acclimatisation swim was cancelled due to the rough sea, even in 'our' enclosed bay.

The evening meal was plentiful with salads, cooked vegetables and something meaty for the non-vegans. It was pleasing that my menu request (I had enquired before booking) was noted without any fuss which is better than I often find at UK hotels. There was no choice as such to the meals, although the mezede-style presentation gave wide variety, and we were asked to pay a fixed amount. Ultimately, the cost of the food and transfers was less than the amount given in the documentation (which is best way for things to work out). In my opinion, it would be do much easier for participants if it were included in the holiday price. 

By now we'd learnt more about each other, a mix of ages from late 30's into 70's, and of first-time open water swimmers into very experienced sea swimmers and triathletes. I'd put myself into the older age range and lower experience. Most swimmers were from England however two were from other European countries. Our two guides, one form UK, one from USA, had spent the summer working for SwimQuest and already knew the island and the local team well.

SwimQuest Mathraki My travel day

I've booked into SwimQuest's "Technique and Explore with Cassie Patten" for additional freestyle coaching and to do a little openwater swimming in warm water. Coldness has previously been a limiting factor for me. It's around 8 years since last flying abroad and I wasn't looking forwards to the travel. I flew a day early to ensure I was ready for the transfer from Corfu Town to the island.

Fortunately,  after a 3am start everything went well and I reached the hotel, an easy walk from the airport, late afternoon.  The weather wasn't as warm as I'd expected and I was even caught in a brief rain shower.  I made a small tour of the town but didn't queue for the old fortress. There were 4 cruise ships docked and I presume their thousands of passengers contributed to the busy-ness.

Alleyway in Corfu town

The town varied between busy, upmarket restaurants and basic urban areas. A few streets back there's a non-tourist commercial area where I bought bananas and water for the next day or so. I found the island's only vegetarian restaurant on the border between those areas and I ate a good evening meal. Even with the traffic noise, both cars and aeroplanes, I slept fairly well.

The Cross Bay Walk, Take 2

This afternoon we walked across Morecambe Bay, partly in the fundraiser for Grange Lido, and partly because it's a fabulous experience. Some years ago I did a 13 km run from Silverdale to Humphrey Head, this time we walked from Arnside to Grange-over-Sands. The distance was an easier 10km.

It's worth stressing that although there is a Byway across the bay, and in general much of the foreshore in the UK is publicly accessible, it's very unwise to venture far into the area without a competent guide. Quicksand areas are common and the tide rises rapidly, resulting in the Arnside Bore. 

Section of OS map showing the northern part of the bay

The 'safety briefing' before the walk was not confidence-inspiring but one had to accept that the guide is experienced and will want to get to safety as much as any of us. When we mentioned the walk to friends beforehand there were plenty of disapproving looks and comments about how dangerous the bay is. Just over 2 decades ago around 23 workers died in the bay in one night  and, of course, such incidents are remembered, and many people have 'near misses' every year. So, there is a risk..

We were blessed with good weather, perhaps a little too much sun, but really you don't want bad weather whilst in the bay. This is one of few places in England where the scenery is flat for miles and underfoot neither farmed nor industrial.

Just starting to leave the security of Arnside peninsula

The walk took just over 3 hours, including a couple of short breaks. On both occasions I've found it tougher than the mere distance and elevation would suggest. There are a few streams to wade which can vary from ankle-depth to waist-depth, dependent on the day.

Our route across the bay

The texture of the sand and its softness sap energy and give legs a work-out. Only a few walkers needed a little ride on one of the accompanying tractors and there was clearly a sense of achievement as the large party came ashore.  

I'd recommend a bay crossing to any keen runner or walker. I think a fair risk assessment is that a journey with a guide is sensibly safe, remembering that we take risks everyday, often for no good outcome (I was going to put a link in here but decided to leave you to think of your own examples!).

 

Back into progress

Three weeks ago my session in the endless pool was unproductive, and unfortunately the next day I had shoulder pain and needed to book in with the physio! With hindsight I think there was a combination of holding a streamline position at the limit of my range of movement, a general lethargy of unknown origin, and no doubt an element of overtraining. Any one of these may well have been manageable in themselves but together they were too much.

After another endless pool session, some ordinary swims, another physio session, and a less busy week I felt back on track. Yesterday's endless pool session felt like a step forwards, my lead arm is usually facing forwards, my shoulder dive to the right is reduced and with concentration my head swinging disappears. When the pool speed was increased above my comfort zone I re-adopted some poor practices. I must remember to focus on the coaching tips even more when I need the power.

Today's 'ordinary' swim was more evidence that the coaching and focussed practice is working. I recorded a 200 yard PB of 4:10 minutes and two sets of 100 yards in 2:01 minutes, so not PBs, but demonstrative of consistency. Perhaps I was a little less efficient than for my last PB as my stroke average was 13 today, although some lengths were completed in 12 strokes (which of course means some were 14!).

I like to think that the plantar fasciitis is resolving slightly but the rate of improvement is so slow that I also wonder if I'm just hoping that to be true.

Endless disappointment

After some months of feeling an increasing confidence in both my freestyle stroke and working in the endless pool, today's session was a disappointment. I arrived on a positive note with documented evidence on improved distance per stroke and pace, helped along by a trouble-free journey to the pool. The session was in a different sequence which didn't seem to be a problem at first as I'm fairly happy to swim with the snorkel now. I noted an absence of head wobbling, which is a positive to take away, although my shoulders felt tired very soon.

Quickly, we moved onto some kick drills with my arms as much in a streamline pattern as they'll allow. I think this is where my problems started as even now, 10 hours or so later, I can feel my shoulders as unduly stressed. With fins off, my legs felt so heavy and ineffectual and I couldn't reconnect with good form in my arms. A few minutes with a pull buoy restored a little improvement in form but even then my legs felt to be a massive anchor. It's always tough to swim without fins after wearing them for a few minutes but today it seemed impossible. 

Altogether, today wasn't a productive session, fortunately I've enough positive experiences in the pool to consider this an 'off day' but must keep a weather-eye for overtraining. I've certainly been there for running, and with a current running injury I must be careful not to go down that route for swimming.

Progress being consolidated

This afternoon's swim session was a little busier than usual, which makes me try a little harder so as not to be a blockage in the lane. In the past, that effort seemed to be pointless arm spinning with little effective impact on pace. Today however it felt, and measured, a bit different.

My 200yd set took 4:16 minutes which must be a PB, I doubted my reading of my watch as I peered into the screen without my glasses. But it is uploaded and crystal clear. I did some catch-up drill sets and focussed on reach to catch transition on some lengths. All whilst trying not to bob my head. With a good time and some 'work' under my belt I tried a 100yd set. I pushed, but not too much, I knew that form had to exceed effort. 

1:56min for 100yds

I was rewarded with a clear sub-2 minute set. Now that's 10% less than 200m, at the same pace I'd have hit 2:07 minutes for 100m. To achieve 2 minutes for 100m, each 25 yards must be completed in 27.4s. That goal pace is looking achievable. As mentioned previously I don't trust my sub-2 minutes achievement in the 18m pool...

More video analysis

The videos of last week's endless pool session arrived this evening. My technique has clearly improved, most importantly stability of my leading arm. However, progress is insanely slow and I can still see all-too-common faults. On the positive side, I am noticing improvements in pace, and probably more important for long term success, I can now 'feel' effective pressure on the water. This 'feel' acts as instant feedback on technique and is one of the few ways a swimmer in the water can critique their own stroke as they swim.

Still obvious elbow lead associated with lack of a vertical forearm

Things I need to think about:

• I'm still bobbing my head side to side, especially as workload increases 
• My right arm is tending to curl towards the surface as I reach, 'putting on the brakes', seems to occur as I roll onto the lead arm. Elbows up!
• Still some elbow lead even though it's higher
• My left arm is now often looking tidier than the right now I've largely resolved the crossover and wide stroke tendency

Perhaps a PB that indicates solid progress?

Yesterday I was back in the endless pool, or 'The Tank' as I've come to call it, where I was able to report that I could feel improvement in pace, stroke count and that so elusive feel. Today my first set, theoretically a warm-up,  illustrated that.

Less than 4:20 minutes for 200yds is a personal best

For some weeks this first set has been around 4:30 which is fine. Today, I didn't push, but tried to focus on the list of points for good technique. It appears to have paid off, and I believe that this is represents a personal best. I'm not counting my nominal sub-2 minutes for 100m in an 18m pool as I believe the push-offs compensated for poor swim pace, and I'm not even sure that I believe the timing.

But back to today. Importantly my average stroke count was 12 strokes per length across the 8 lengths. Reviewing previous data, in November I swam an opening 200yds in 4:50 with 14 strokes per length average. A year ago I had a 200yd set in 4:36 but with 15 strokes per length. I can't expect these gains every week but it is harkening to see such an increase in efficiency.

Shipley and Saltaire strolls

I'm in Shipley this weekend for the Saltaire Recorder Weekend (radical!) where I know I'll be struggling to keep up with others. However, on the footpaths around here I can be confident of being a brisk, confident walker even though I still can't return to running.

The principle paths are, of course, the towpath of the Leeds and Liverpool Canal and Shipley Glen. The latter has been a popular tourist destination since Victorian days. I didn't manage a ride on the tram as it only runs during Sunday and I was being musical then. Around these very popular paths are routes farther into the Glen and along Baildon Bank. Although there are Rights of Way I found many additional paths so even in this semi-urban environment GPS mapping was useful.

Ruins of Milner Field Manor

Most of the 20km route was unexceptional, a pleasant day in good weather, but I enjoyed looking at some remains of the ill-fated Milner Field Manor. I'd heard that there is a risk of dogs, and perhaps people, falling into the cellars so I was very limited in my exploration and didn't stray from evidently solid ground.

Still progress with freestyle

The evening coaching block finished last week and I'm eager to sign-up for another block should there be one early summer. I've found this to be an excellent support for the intense sessions in the endless pool. The coached sessions allow more drill and equipment use than is usually permitted in a traditional pool environment but keeps the basic structure of 'lengths'. Importantly, both coaches pick up on the same points of my stroke and appear to have similar goals in mind so I'm not split into whose advice I should follow. This hasn't always been the case with swimming teachers in my limited experience.

I can't say that I enjoy the endless pool sessions but I've definitely become accustomed to the water flow, noise, and absence of a pause every 25yards or so. I'm even becoming used to the snorkel. Even so, the situation allows checks on technique and the continuous nature means that the stroke development is hindered by turns. Last session I had more trouble with my legs than previously which I think was due to too much kicking which in turn pushed my legs under the flow, needing more kicking etc. Not a problem with the stroke, more to the mechanics of the pool.

My stroke is clearly becoming more powerful and efficient based on the timing figures from my own pool sessions where I'm not manging 4:30min for 200 yards and 57s for 50 yards. Not great but better, and reproducible. The videos still show:

• Elbows low on catch, especially left
• Left arm wandering outwards on pull
• Drooping of my arms on reach, right a bit more often

The first two are very much involved in not generating ideal backwards force. The endless pool provides instant feedback on every stroke as an effective one pulls you forwards towards the mirror and weakness results in a backwards drift. This is very helpful as it does help to develop the feel of the optimum arm position.