As I have gotten back into masters swim training this year, I have watched my times drop, not so much because of better swim conditioning but more due to a strong focus on better swim mechanics.

One might assume that because I have been a masters swimmer for more than 25 years (swimming with coaching much of that time) that proper form would be so natural for me that I would not even need to think about it. But those out there who pursue difficult sports that are highly form-dependent - golfers, for instance - will fully understand that just because you know about form does not mean that it comes naturally or that it is easily ingrained into your performance. Simply, our original bad habits (or learned bad habits, for that matter) are difficult to overcome and permanently leave behind.

FORM IMPROVEMENTS

So what is it that I have relearned or learned anew that is making me a faster freestyle swimmer? Here is my progression of remembering what works and of some new revelations:

• Hand entry straight ahead, no arm crossing over the mid line.

• Focus on a high elbow when taking the arm forward.

• "Press the T" - push mid-chest ahead when coming through on the stroke.

• Body roll on the stroke using the hips.

• Head rotation to the side for breathing.

• Fingers together on hand entry.

• Reach out and glide on the side with hand ahead before pulling back.

• Pull back rather than push down.

• End the stroke at the hip (rather than pushing further back) and lift up the hand and forearm by the elbow.

• Kick from the hips not the knees or thighs.

Of the list above, what I am doing more or better than ever in my stroke that seem to be making the biggest difference are more body roll, pressing the T, more reach and glide, and kicking from the hips.

I am seeing times that are starting to close in on what I was swimming at the start of the decade when I was in top Ironman shape - and that's from form, not from the level of conditioning I had back then.

PROTECT YOUR SHOULDERS!

A question from a fellow triathlete, as well as my sore tendon from not pushing off the wall properly in a flip turn a few weeks ago, remind me that even in swimming injuries can occur. A common affliction for masters swimmers is shoulder pain. Here's how I answered the question on how to avoid shoulder pain, based on what I know and some internet research to see what the experts recommend:

• Avoid early hand entry and driving your hand down into the water. Extend your hand forward. Enter with your hand flat rather thumb first.

• Avoid cross over, think shoulders forward.

• Use body roll: Rotate your torso rather than only rotating your arms at the shoulder joint.

• Don't pull through the stroke with straight arm. Keep a higher elbow (but not so high that you "shrug" and impinge the shoulder) so that you press back rather than push down.

• End the pull-through at the hip rather than further back, which stresses the shoulder.

Hmm. That list sounds a lot like the one I started with. No surprise that good form will help you avoid injury!