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:
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Time key frames:
0:00 – 0:10
When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.
You can practice this movement laying down on the floor or bed and just bringing your leg up straight.
You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos
0:10 – 0:16
You are taking your head out too much to breath and too long remember it should only come out half of the face.
0:51
Here we can se better your pull, you are pulling with your arms straight, bend your elbow more.
You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more.
1:20
Here you have a more constant stroke and your are pulling better.
1:35
Much better body position, your legs are higher in the water, specially at the beginning. Make sure to also work on your ankle mobility.
1:47
Better breathing technique
1:50
More constant kick and even better position, still room for improvement, your toes should touch the surface every time you kick. You are also more relaxed
Dive
Good jump and angle, now try diving with your hands grabbing the blocks.
Try to enter with your whole body in the same place where your hands broke the surface. Imagine a circle where your body has to through
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
21. Good push
x
22. Compact flip turn
23. Good break out
Other observations: