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

  • SD Swim Camp 2021

ANALYSIS

Butterfly

Time key frames:

Time

 

0:29

Make sure to have a tight streamline with your head behind your arms everytime you push off the wall. You want to take advantage of the turns and starts

0:35

When you have your arms in the front bring your head and chest deep, 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.

1:36

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 some dryland strength so you develop a stronger pull.
  •  

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

Backstroke

Time key frames:

0:46 – 1:31

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide. You improved a lot the last day,

1:12

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

1:51

You are moving your knees up and down too much (specially the right one), 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.

2:08

Good rotation 🙂

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.

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 too wide

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:

Breaststroke

Time key frames:

0:38

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.

2:02

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front, 

2:04

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

2:24

The first day you were missing the last stroke before the breakout, you corrected it the last day, Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

Areas to work on, in general:

Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

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

 

1:09

Your moving your head down specially when you come back from breathing, your head position should be steady in the middle between down and the front, and just rotate to breath and come back.

1:29

You are dropping your legs and hips sometimes especially when you breath, try keeping them up at all times, if you take too long to breath it can be a problem why your hips sink a bit, try doing shorters breaths.

1:37

You are pulling with your arms straight, bend your elbow more.

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

1:30

You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

 

 

Areas to work on, in general:

  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Make sure to correct the pulling part by opening your elbow to pull better and not with your arm straight.

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: