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:
—
—
—
—
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!
Time key frames:
Time |
|
0:29 | Make sure those hands are not pointing up too much in the streamline. |
0:50 | You need to move more your hips, so you get a better body position, and stronger kick. |
0:54 | Open turn needs more power, keep your momentum going into the wall and carry the speed out |
1:26 | Do not bring you arms up and down when you are gliding, start start the pull by bending your elbows. |
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 at all times
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:
Time |
|
0:02 | You need to pull back a bit more your head so your body is horizontal with the bottom of the pool. |
0:13 | Keep your head steady, when your right arm goes in your head tends to follow. (got better the last day) |
0:52 | The hips sinking problem seems to be a lot more significant coming off the wall before the start of a good rhythm |
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. Arms tempo
x
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Time key frames:
Time |
|
0:49 | Ankles don’t really bend towards the knees and kick loses strength |
1:04 | The pull is pretty small, try to make bigger circles with your arms |
1:33 | Try getting your hands out of the water, this will make it easier for you to throw your body forward. |
1:42 | The kick is a bit late, open your knees (start of the kick) when you scoop your arms |
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 |
|
0:14 | Don’t break out with your head, keep your head down until your body has come entirely out of the water. |
0:16 | Finish the pull, instead of just ending it here |
0:59 | Keep those hands firm, put more intention when extending the arm |
1:12 | Your arms need to be together at this point already to start the push in the streamline |
1:30 | You see how having your arm right in front of you obstructs the efficiency of your pull |
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 | You are pulling too far back, your arms should be perpendicular with the ground |
0:06 | You need to look forward, pull your head out to have a better trajectory instead of just tucking it in right away |
0:08 | Great tight streamline before hitting the water |
0:09 | Keep those legs extended in the entry. |
Backstroke Dive | |
0:23 | You need to use your arms to pull your body out of the water a little more in the start position. Legs should be tense and ready to activate. |
0:25 | You didn’t jump so it is hard to get a good start after that. |
Back Dive:
Dive examples:
Diving
Good
Could be better
Needs work
1. Back leg initial position
x
2. Front leg initial position
x
3. Hands initial position
x
4. Head initial position
x
5. Hips initial position
x
6. Arms initial position
x
7. Back leg push
x
8. Front leg push
x
9. Head movement
x
10. Explosiveness
x
11. Hips forward movement
x
12. Streamline in the air
x
13. Clean entry
x
14. Depth
x
Other observations:
Areas to work on, in general:
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
V-Up
Opposite arm leg raises