Analysis

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

  • 1st swim camp SLP 2019
  • San Diego 2021 Camp

 

 

Swim camps

ANALYSIS

Butterfly

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:

  • Your butterfly is good what you need to improve the most if your flexibility /mobility.
  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

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

Backstroke

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:

  • 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

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:

Breaststroke

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: 

Freestyle

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:

  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

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: 

INTRO ANALYSIS

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:

  • 0:36 Right elbow drops when pulling. Try to pull with your hand and forearm. Pull with a “higher elbow” Which means having your forearm more perpendicular to your body in the pull.
  • This will also help you so you dont drop the waist

Kick:

  • 2:41 Do more movement up and down for the underwater dolphin kick dolphin kick.
  • Pull your hips up a little.

Turn:

  • Try to make a faster turn by using your arms. Keep your elbows next to your ribs and do a bicep curl.
  • Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below

 

Backstroke:

Important * Lift hips up a little more. *

 

Hands / Arms:

  • 2:30 Make a more aggressive and exaggerated rotation, your arm will go deeper a little more and so you can grab more water.
  • (You corrected this) Bend your elbow to pull.

Rotation:

  • Do just two kicks on either side, one with each leg. The rest of the kicks are transition kicks to the other side.
  • Try to move in a straight line, rotation will help you with this.

Breaststroke

Important * Push chest down and bring hips up.*

 

Hands / Arms:

  • 0:02 Don’t bend your fingers at the end of the pull.

Kick:

  • 3:11 Your knees are opening too much. (You corrected this a little but can be better)
  • Use the drill with the pull buoy in your legs and kick normal breaststroke.

Chest:

  • 2:37 Push your chest down and bring your hips up. You are almost pushing your chest down correctly now but your hips should be almost touching the surface of the water.
  • Transfer you energy from the upper body to your hips to help you shoot forward with your arms and kick.

Turn:

  • 2:50 Bring legs closer and faster to your chest in the open turn.

Butterfly

Important * Use your hips more. *

Hands / Arms:

  • Pull like in freestyle, trying to pull with your forearms too, you can start to bend your elbows out sooner.
  • More relaxed recovery
  • 0:55 Keep your fingers straight don’t bend them

Kick:

  • 1:00 Bring your hips higher (They got better on the last day, but could be better)
  • Try to keep your feet together.

Timing:

  • Your timing is good.

Turn:

  • Bring your knees closer to you body, and faster.

Turn:

  • 00:15 Start your dolphin kick a little sooner, right now there is too much glide.
  • Move you hips up and down more for the dolphin kick.
  • 00:07 Use your arms, by doing a bicep curl to help make the turn faster.
  • Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below

 

Dive:

  • Focus on entering on a small hole 😀
  • Keep your core engage when entering the water.
  • A good streamline

 

FULL VIDEO

August 7-14, 2019