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FLORIAN
USA
CATEGORY
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TEAM
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AGE
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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:
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Awards
- Calella Swim Camp 2022
Time key frames:
0:00 – 0:02
Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts
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.
0:03 – 0:29 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. It will help you bring your body closer to the surface, and help you synchronize your pull with your kick, which should finish at the same time.
You are doing the first kick stronger than the second, the first kick is a smaller kick without bending too much your knees, the second kick is supposed to be the strong kick
You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery,
Areas to work on, in general:
- Work on the flexibility of your shoulders to bury your head and chest further and keeping your arms high. And some dryland strength so you develop a stronger pull. these videos can help you: videos
Butterfly examples:
Butterfly
Good
Could be better
x
Needs work
1. Two beat kick
2. Second kick when pull ends
x
3. First kick when arms are in front
x
4. 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
Breaststroke
Time key frames:
0:00 – 0:08
When you pull, pull to the sides then back and then bring them together, right now you are pulling with your hands down to bring you up. Keep you body closer to the surface and do not go deep.
0:08 – 0:14 Throw your hands to the front strong and not down, it depends in 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.
You are doing your kick and your stroke at the sametime, it should be your stroke first then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)
0:14 – 0:19
The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.
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.
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
14. Horizontal pull out
15. Compact open turn
16. Fast turn
17. Strong push from the wall
18. 5mm finger spread
x
19. Effective hands movement
x
Other observations:
Backstroke
Time key frames:
0:02 – 0:13 | Your head is looking down a bit too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. This can cause for your body to sink, the head dictates the position of your body. |
0:07 – 0:25 | 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. Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head. You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Opposite one from another at all times. |
0:15 – 0:20 | Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. You are moving your knees up and down 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 come from your core, not only the knees. When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface. |
0:15 – 0:20 | Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks. 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 one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.
- Work on the entrance of your arms, do not cross the midline.
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:
Freestyle
Time key frames:
Time | |
0:01 – 0:20 | Keep your head more steady and lower your sight, rotate breath then come back to a neutral position, you sometime move your head up and down. Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. 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. Your pull is a bit slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong. |
0:32 – 0:41 | When you turn use do the curl stronger so you can flip better and have a better position to push. Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts. Work on the flexibility of your shoulder, these videos can help you: exercises |
Areas to work on, in general:
- 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: