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:
Time |
|
0:50 – 1:55 | 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. |
0:59 | When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed. |
2:23 | Your arms should enter in the same line as your shoulder, right now your arms are touching when they enter the water. |
1:58 | Keep your knees closer when you kick, sometimes you separate them a bit too much. |
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
x
16. Fast turn
x
17. Strong push from the wall
x
18. 5mm finger spread
x
20. Effective hands movement
x
Time key frames:
0:48 | When the hands enter the water let it go a bit deeper then start the pull, it will help grab more water and have a cleaner pull without many bubbles. It got better the last day |
1:10 | Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks. |
1:52 | 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 kick should barely touching the surface. |
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
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
x
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Time key frames:
0:55 – 2:17 | Throw your hands to the front not down, it depends a lot of the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide. |
1:23 | You open your knees too much try keeping them closer to each other, and open your ankles. You improves the last day, but still you can have them closer. |
2:24 | When you finishing throwing your hands to the front bring your hips up closer to the surface, it will help you reduce the drag in your legs. |
Areas to work on, in general:
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:
Time key frames:
Time |
|
0:19 | Good and relaxed recovery |
1:43 – 2:01 | When your arms are gliding on the front your hands are pointing a little up, this makes you do a small extra movement, try keeping it at straight as possible |
1:07 | Do not rush your push and practice so you land in a good position, make sure to have a strong push every time you do a turn. |
1:56 | Make sure in the breakout you are almost in the surface. |
Areas to work on, in general:
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:
Time key frames:
Time |
|
0:02 | When you finish pulling the bloc with your hands, bring them to a streamline faster, so when you enter the water your hands are in a tight streamline |
0:08 – 0:22 | Good jump and bending of the back, just make sure to put your arms behind your head when you jump to get a cleaner entrance. You are bending your head backwards too much. |
Back Dive:
Dive examples: