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

  • San Diego Swim Camp 2020

 

 

Progress

ANALYSIS

Thank you again for trusting us. You are a great swimmer and you have a long swimming career in front of you, be sure to enjoy it. You are able to change your technique really fast and that was very good to see. We are excited to see your results in the future and hopefully see you in another swim camp!

Freestyle

Day 1

Time key frames:

Time

 

0:05

Left are is extending before going in the water, remember your hand goes in then you extend.

0:30

The toes are never going out of the water, remember that the toes have to go out of the water sometimes so have a better body position.

Areas to work on, in general:

  • Your head moves around too much and this might fluctuate everything else. Your head should go to the side to breath and back to the middle only.
  • Point those toes and keep a small frequency kick.
  • Try to have a little on-going splash with those toes, the more oxygen you bring in with them the more you will float and move forward

Free examples:

Day 2

Time key frames:

Time

 

0:25

Keep those finger a bit more together to maximize the pull.

Key development areas and good habits found this day:

  • Your high elbow pull is amazing! In this slow motion video you can really tell how about 95% of your speed comes from your arms. 

Free examples:

Day 4

Time key frames:

Time

 

1:42

This view really exposes how your body doesn’t wobble anymore, your hips and kick are under control and therefore you have a better positioning in the water overall and have opportunity to create a more efficient and comfortable pace.

Key development areas and good habits found this day:

  • The kick is a lot more frequent, which was one of the major problems.
  • Body position is great, very flat and buoyant in the water.
  • The nice strong kick makes the stroke look and feel a lot more natural and smooth, great improvement from the previous days.
  • Head seems to be pretty stable also.

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 you improve a lot

11. Steady head movement

x you improve a lot

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. flip turn

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: 

Turns

Areas to work on, in general:

  • You do a bicep curl but make sure do it stronger, so your body does not sink when turning. Look at the hands in the gif below.

 

 

Dry-Land Exercises

Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

V-Up

  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.

Opposite arm leg raises

  • Alternative Arm/Leg Raises. Breathe out as you extend opposite arm, opposite leg and breathe in as you relax. Keep your head up and looking forward to also work your neck and upper shoulder muscles.
  • Hold the post at full extension for a slow count of two each time. This locks the muscles into position and further depletes their stored fuel reserves forcing your body to work really hard.