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 |
|
0:30 | Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts |
0:34 | 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. To help you with the hip movement and chest down arms up you are missing mobility, do dryland training for flexibility/ mobility for shoulders and lower back. |
0:46 | You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. |
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
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:
1:02 | Make sure when you enter the water your arm is fully straight, then when it 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. You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. |
1:19 | Make sure to push off closer to the wall, use your dolphin kicks to bring you closer to the surface for the first stroke, do this by pointing your hands/amrs diagonal towards the surface. |
2:01 | 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 knees are coming out of the water. |
2:10 | 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. |
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
18. Stable core
x
19. 5mm Finger spread
x
20. Effective hands movement
x
Other observations:
Time key frames:
0:36 | The opening of your knees and the kick is too wide. 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. |
1:05 | You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. |
2:11 | 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 |
2:11 | 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 correct the cyncronization first.
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 |
|
0:21 | Same problems as the other stokes keep your fingers closer to each other. |
1:01 | 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. |
1:33 | When you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster. Make sure when you turn your legs go from back to the wall as soon as possible, if your legs go up your upper body will sink, making the turn much more difficult. |
1:01 | Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down. |
|
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:
I want to thank you again for trusting us. We really enjoyed helping you improve your swimming. You are truly an inspiration to us, not a lot of people keep being hungry for improvement for that long. Thank you also for helping us give the other swimmers advice on how to swim better.
Freestyle
Important *With your right hand your elbow drops*
Hands / Arms:
Kick:
Turn:
Backstroke:
Important * Lift hips up a little more. *
Hands / Arms:
Rotation:
Breaststroke
Important * Push chest down and bring hips up.*
Hands / Arms:
Kick:
Chest:
Turn:
Butterfly
Important * Use your hips more. *
Hands / Arms:
Kick:
Timing:
Turn:
Turn:
Dive: