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 |
|
1:48 | You need to kick more and wider, you are missing lots of hip movement. You’re kicking more with one leg, make sure to keep both legs together at all times. |
1:45 | 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. |
1:26 | Nice and relax recovery, looks goog. Just make sure you do not rush your stroke, you want to have your chest and head down your hips up and a strong kick. |
1:53 | Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts |
2:23 | You need to kick up just as much as you kick down, you are missing lots of hip 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
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:
0:45 | Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible. |
0:44 – 1:52 | 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. |
1:59 | When you do the flip turn turn your hands to do a curl with your arms so it helps you turn better and land better. Look at the gif on the right. |
2:02 | When you do the breakout try being closer to the surface with your whole body for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed. |
1:34 | Your head is looking down a bit too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. This can cause for your body to sink, the head dictates the position of your body. |
|
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
x
Other observations:
Time key frames:
0:07 | Your throw to the front looks much better the last day, with more speed and strength. Keep it up. |
0:34 | Your arms are pulling too far back. Your elbows should never cross the line of your shoulders. |
0:55 | 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 |
1:00 2:12 | When doing the turn you should bring one arm underwater, right now is kind of like in the surface, and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water. Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts
|
2:24 | 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. |
2:25 | 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. |
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 |
|
0:18 | You are taking your head out too much to breath, remember it should only come out half of the face. |
1:38 | Do not rush your push and practice so you land in a good position, make sure to have a strong push every time you do a turn, then a tight streamline after the push. |
1:39 | Give it time to do the dolphin kicks and start to come up constant. |
1:42 | If you are sprinting you should narrow your kicks and have them in a faster tempo. |
| Remember to have a more steady head movement, you do not want to be bouncing, your rotate to breath then you come back to the neutral position. |
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: