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:
—
—
—
—
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:
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
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:
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:
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:
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 |
|
0:03 | 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:
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: