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

 

0:52

You are missing the fundamental movement of butterfly, chest and head down, hips up, do not rush your stroke or try to do many strokes.

When you have your arms in the front put 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.

0:34

Here you can see how your legs/feet are separated. Keep your knees closer when you kick. You can use a stretch band below your knees so it keep your legs together. Your big toes should be touching at all times.

0:50

Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

You are missing 1 kick, in butterfly yo do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms

Areas to work on, in general:

  • Work more flexibility in the lower back and hips to have a stronger and wider kick.
  • Work on the flexibility of your shoulders to bury your head and chest further. 

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

16. Fast turn

17. Strong push from the wall

18. 5mm finger spread

20. Effective hands movement

x

Backstroke

Time key frames:

1:54

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders. Do not rush your stroke

2:00

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, 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.

You don’t need to kick that wide, make your kicks smaller, your toes should be touching the surface.

2:08

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

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.

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

15. Strong push

16. Good break out

17. Fast arms tempo

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

0:14 – 0:55

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. 

0:29

Make sure you finish your pull all the way, when you finish the pull your elbows should be touching your body, bring them close to your body asap.

0:44

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

0:44

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)

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

14. Horizontal pull out

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

Time

 

0:21

Your looking down too much your head position should be in the middle between down and the front. Better the last day

0:44

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. Better the last day

1:37

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.

 

1:30

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.

 

A lot of improvement from the first to the last day.

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.
  • Make sure to work on gliding more.

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

21. Good push

x

22. Compact flip turn

23. Good break out

x

Other observations: