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

 

0:54

You bend your knees too much, your kick should come from your hips, instead of just bending your knees

2:12

Start the pull before, your pull should finish at the same time that your second kick. You are gliding too long.

2:20

When doing the turn you should bringing one arm underwater 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.

2:14

When your arms are in the front do not take them down, keep your arms up close to the surface, but do bring your chest and head deeper.

Then with the same movement of putting your head and chest down bring your hips up

2:23

You need to kick up just as much as you kick down, you are missing lots of hip movement.

2:14

When your arms are in the front do not take them down, keep your arms up close to the surface, but do bring your chest and head deeper.

Areas to work on, in general:

  • Your butterfly is on a good path, but you just need to relax with your kick a little bit, learn how to use your hips and fit to move the water instead of bending your knees to then hit the water aggressively
  • Your arms should enter in line with your shoulders, your enter too close to each other.

 

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 too much

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:

2:39

When your arm enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards.

2:40

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

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.

2:48

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.

Practice your turns more in freestyle too, this was pretty good!

2:36

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.

2:56

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away.

2:20

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

You are pushing the water down instead of back and that makes you lift your chest out of the water and pause.

 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.

 

 

 

 

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:

Breaststroke

Time key frames:

0:32

You are already starting your pull down; you need to pull to your sides and down at the same time in circular motion

0:34

Your arms are pulling too far back. Your elbows should never cross the line of your shoulders.

0:41

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)

0:48

When you finishing throwing your hands to the front bring your hips up closer to the surface, and put your head down.

1:01

It seems you are doing 2 movements when kicking, you stretch them out then you bring them together, it should be one movement like a circle from the sides to the middle.

Keep your knees closer together, the knees should not separate that much from each other.

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Keep working on pushing from the wall deeper and doing the pull out.

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

 

0:55 – 2:17

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

2:16

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

2:23

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

2:29

You are dropping your legs when you breath, try keeping a more constant kick so you keep your legs closer to the surface.

2:33.

Start to pull with your left hand a bit earlier, when your right hand enters the water you left hand is still in the front like the catch up drill.

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your gliding to the front, then once you correct it go to the next point.
  • Work timing between your kick and arms. It will help you learn how to have a more constant kick

 

 

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 specially when breathing

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

23. Good break out

x

Other observations: