SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
SWORDFISH: —
1st = —, 2nd =—
3rd = —, 4th = —
5th = —, 6th = —
7th = —, 8th = —
9th = —, 10th = —
50 Free L:
100 Free L:
50 Butterfly L:
100 Butterfly L:
—
—
—
—
Time key frames:
0:05 – 0:18 The head should enter the water before the arms, make sure you put in your head before the arms, right now both head and arms are entering at the same time.
When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.
Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.
The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick.
Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick.
0:17 – 0:25 Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.
Areas to work on, in general:
Butterfly examples:
Butterfly
Good
Could be better
Needs work
1. Two beat kick
x
2. Second kick when pull ends
x
3. First kick when arms are in front
x
4. 3 positions of the torso
x
5. Chest down, hips up
x
6. Entry of the hands at shoulder width
x
7. Good head position
x
8. Hands pulling towards hips
x
9. Bending of the knees on the second kick
x
10. Ankles in plantar flexion
x
11. Big toes touching
x
12. Bent elbows when pulling
x
13. Pulling forwards, not upwards
x
14. Head entering the water before the arms
x
15. Compact open turn
16. Fast turn
17. Strong push from the wall
x
18. 5mm finger spread
x
20. Effective hands movement
x
Time key frames:
0:12 – 0:15 You are filling your lungs with air, trying to maintain your head out of the water, this is making your legs sink, try not having as much oxygen as possible on your lungs.
You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.
Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Your toes should touch the surface.
Your kick frequency is too high, you are kicking too much, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should almost be breaking the surface.
0:16 – 0:23 Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks.
When you do the flip turn turn your hands to do a curl with your arms so it helps you turn better and land better.
0:31 – 1:01 Your hips are now closer to the surface, keep working on your kick, flip turn and the rotation.
Areas to work on, in general:
Backstroke examples:
Backstroke
Good
Could be better
Needs work
1. Elbow bent when pulling
x
2. Continuous movement of arms
x
3. Shoulder rotation
x
4. Hips rotation
x
5. Arms not crossing the middle line
x
6. Hips close to the surface
x (much better the 2nd day)
7. Neutral head position
x
8. Short quick kicks
x
9. Clean hand entry
x
10. Steady head
x
11. Pull and kick well synchronized
x
12. Knees straight when going down
x
13. Ankle plantar flexion
x
14. Freestyle stroke before the turn
x
15. Strong push
x
16. Good break out
x
17. Fast arms tempo
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Time key frames:
0:00 – 0:13: You are looking to the front too much, your head position should be in the middle between down and the front.
Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull.
0:14 – 0:21 When you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.
Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn,
When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.
0:22 – 0:29 Try to keep your elbow higher and your wrist less tense on the recovery phase, use your big muscles such back, breast and core to help you rotate better in order to glide more.
0:30 – 0:1:05 When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down and front (specially your right hand).
Areas to work on, in general:
Free examples:
Sprint:
Freestyle
Good
Could be better
Needs work
1. Legs horizontal position
x
2. Ankles in plantar flexion
x
3. Arms not crossing
x
4. Correct breathing timing
x
5. Breathing technique
x
6. Legs and hands synchronized
x
7. High elbow above water
x
8. High elbow below water
x
9. 5mm Finger spread
x
10. Good head position
x
11. Steady head movement
x
12. Core stability
x
13. Glide / reach in front
x
14. Elbow bent when pulling
x
15. Hand gliding when breathing
x
16. Relaxed wrist in the recovery
x
17. Knees straight while going up
x
18. Good rotation
x
19. Clean hand entry
x
20. Fast flip turn
x
21. Good push
x
22. Compact flip turn
x
23. Good break out
x
Other observations: