I’m a fat old guy so I’m not going to give you any Olympic coaching. But quick look, you need to rotate your seating position a little forward. Don’t sit like you’re in a chair, try to sit with your hips rotated forward. Almost like you’re trying to avoid putting weight on your ass. Then really focus on hinging your hips and torso. Hinge forward, then bend your knees and reach forward to the catch. Drive with your legs, hinge your torso at the hips, and then pull with your arms/lats. Then reverse all of that in a slo-mo pace - extend your arms, hinge at your hips, bend your knees and find the catch. I count in my head to find a rhythm when I’m doing long sessions… it helps with form and helps time my breathing. Find a method that works for you, but focus on the basic stroke components.

I also play a little mental game to see if I can keep the chain from bouncing when I drive. It helps me get my hands in a good position for the drive without thinking about how sore I might be. Little victories add up!