Analysis
VIdeo Analysis
Exercises

Challenges

SWORDFISH: —

1st = —, 2nd =—

3rd = —, 4th = —

5th = —, 6th = —

7th = —, 8th = —

9th = —, 10th = —

Times

50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:

—

—

—

—

Awards

  • SD Swim Camp 2021

ANALYSIS

Butterfly

Time key frames:

Time

 

0:40 -1:27

Here you can see better how your legs/feet are separated. Keep your knees closer when you kick. You can use a stretch band below your knees so it keep your legs together.

0:41

When you have your arms in the front bring your head and chest deep, but keep your arms up close to the surface, this movement is going to help you to have a more fluent stroke and be able to move your hips more and have a stronger kick.

1:08

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts

Areas to work on, in general:

  • Work on the flexibility of your shoulders so you can keep you arms high when you bury your head and chest.
  • Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick

Butterfly examples:

Butterfly

Good

x

Could be better

Needs work

1. Two beat kick

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 – entering a bit narrow

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

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

1:28

You are moving your knees up and down a bit too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. The kick should should never break the surface

1:44

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.

1:05

Do not rush your stroke, when your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

1:31

Sometimes you are still pulling with your arm straight specially with the left arm, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

  

1:17

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. Like the video on the right.

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.

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

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:

Breaststroke

Time key frames:

1:31

The pull make it shorter/smaller, your arms are pulling a bit too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

2:02

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

1:36

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs or a stretch band above your knees. 

2:00

Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

 

Excellent timing of your stroke and your kick. 

1:12

On the turn you push a bit deep, then change the position to horizontal or maybe a bit diagonal towards the surface on the pullout .Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

 

 

Areas to work on, in general:

Work on one thing at the time, then move to the next point 🙂

Breast examples:

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x

3. Shooting arms in from with speed

x

4. Chest down, hips up

x

5. Neutral head position

x

6. Ankles in dorsiflexion

x

7. Open ankles first, not the knees

x

8. Narrow pull

x

9. Narrow kick

x

10. Chest elevation when breathing

x

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

x

14. Horizontal pull out

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

Time

 

1:09

Your moving your head down specially when you come back from breathing, your head position should be steady in the middle between down and the front, and just rotate to breath and come back.

1:22

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands (right hand)

1:42

Like in backstroke, 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 pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

1:57

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing as much as you can when you swim and it will be much easier to do them all the time

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.

 

 

Areas to work on, in general:

  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  •  

Free examples:

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: