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

 

0:05

Key comparison. Look how the first day you were using your head to promote the movement, then you learn that your hips do the work and head just helps you with the movement forward

0:07

Your timing looks a lot better, try to keep those knees together during your kick up

0:16

Again, remember to “elbow your brother, call your mother” progression in the turn.

0:24

When you are throwing your arms forward try to have your hips come out of the water as the counterpart reaction of kicking down

2:46

Look how much you are bending your knees here; your kick should originate from your hips instead of your knees

2:56

Exaggerate your hips undulation a lot more to promote the movement

Areas to work on, in general:

  • Try to not kick by bending your knees, practice isolating your kick by putting fins on and trying to move in the water in the 11-position drill we covered during the camp
  • You want to imagine you are a snake moving through the water, with your hips up and down as your legs just follow, a good way to finish your kick is to make sure your big toes are touching at the end of it
  • There’s a little room to finish your pull, just like in free and backstroke sometimes you cut your pull short.

 

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:

0:08

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat, your body position seems to be way better by the last session videos, as your hips are no longer sinking

0:13

Your backstroke turn also seems to have improved: quick in and out of the turn and a better reaction to get in the streamline position

2:20

Use your shoulder rotation on your favor, it has a good rhythm but try to time it with your kick

2:44

Here you can see how you are not finishing your pull all way, make sure you move as much water as possible

Areas to work on, in general:

  • Pretty good overall, you need to put more attention on the little details; when you go underwater in the turn, keep your head in between your arms looking up instead of looking behind towards the wall
  • If you rotate your shoulders a tiny more, you will feel more comfortable on your pull and most likely you will put and move the water all the way.

 

 

 

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

Other observations:

Breaststroke

Time key frames:

 

You need to work more on your kick, remember it is divided in 3 steps, and the last step is to circle with your ankles around as you scoop the water

0:25

When finishing your kick, extend your legs and point your toes as much as you can

0:36

One of the major changes in your breaststroke is the fact that you learn how to glide, remember that gliding is more efficient and even faster if you have the good spot.

2:55

Take the momentum from your kick and use it to bring your butt to the surface, it will help you have a better body position In the water

3:07

Remember to “elbow your brother, call your mother” progression in the turn.

Areas to work on, in general:

  • The breaststroke kick is probably one of the hardest things to master as a kid, you are on a good path. Remember the kick sequence we learn sitting down at the edge of the pool. You shall scoop the water with your ankles
  • Your line is really good, and your stroke has gotten more efficient, make sure you don’t get lazy and tend to over glide, it is quite common. Never glide for more than 2 seconds as a rule of thumb.

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

 

0:03

You have improved your body position, but sometimes you have the tendency to look forward during the stroke, mainly during the turn, try avoiding this. It will keep a good “flow” or fluent stroke

0:08

Your stroke with your arm is more continuous, this looks really good and you seem to move easier in the water this way

0:12

Your turn has changed significantly, and in a good way, keep it this way. Go in and out without hesitation and use your arms to position yourself in the water

0:52

Again, notice the tendency to look up while you are swimming looking for the wall as you approach to it.

2:11 – 2:40

Make sure to finish your pull every time instead of every other stroke

 

Areas to work on, in general:

  • Make sure you are not looking up to see the wall, this can become a more significant problem later on as it breaks your body position in the water and efficiency
  • Finish your pull all the way to the back, sometimes you tend to cut it short when you want to go faster

 

 

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: