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Gilberto
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
- SD Swim Camp 2021
Time key frames:
Time |
|
0:40 | Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other. |
0:50 | When you have your arms in the front put your head and chest deeper, 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. |
1:57 | You are missing lots of hip movement, the kick comes from your core not only by bending your knees. Here you can see better how your legs are bit separated. Keep your knees closer when you kick. |
2:01 | Your kick and your pull should finish at the same time. When you finish your pull and the 2nd kick. The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick. |
| You did improve a lot in just a few days, you stopped doing the freestyle kick. Practice more the hip movement and the synchronization. |
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Areas to work on, in general:
- Work on the flexibility of your shoulders to bury your head and chest further.
- Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
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 – entering to 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:
1:49 | Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible. 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 touch the surface. |
1:50 | 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. |
2:06 | 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. |
2:06 | Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders. |
1:31 | 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. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here. |
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
x
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Breaststroke
Time key frames:
0:45 | The pull make it shorter/smaller, your arms are pulling 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. |
1:41 | Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water |
1:58 | 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. |
2:00 | 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) |
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Areas to work on, in general:
- Work a lot with the flexibility of the ankles, this will help you with the kick of all the strokes.
- Work on one thing at the time, start with the synchronization of your stroke, 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 |
|
0:48 | You are pulling a too wide, when your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not on the sides. |
1:33 | 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. |
1:42 | The last day there is much more floatability throughout your body and you slide much more. Excellent |
1:06 | The strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes. |
0:29 | On the turn, do not pull the water with both arms wide, just like a normal freestyle pull do a strong one and bury your head down. |
Areas to work on, in general:
- Keep working on the glide of your stroke. Count the number of strokes per 25 m and propose to decrease the number of strokes. This will help you increase the efficiency of your style.
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: