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:
0:00 – 0:02
Push underwater, you can go underwater still with your feet on the wall, then push horizontally.
Make sure to blow bubbles of your nose
0:02 – 0:14
When your arm/hand 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.
Do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.
Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.
When your leg is going down keep it straight, then bend your knee to kick up.
0:14 – 0:26
Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.
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
15. Strong push
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:
0:00 – 0:16
You are doing your kick and your stroke at the sametime, it should be your stroke first hands to the front 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)
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
0:16 – 0:31
You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.
When you kick change your feet to dorsiflexion position
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.
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.
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
14. Horizontal pull out
15. Compact open turn
16. Fast turn
17. Strong push from the wall
x
18. 5mm finger spread
x
19. Effective hands movement
x
Other observations:
Time key frames:
0:00 – 0:12
When kicking your leg comes up have it straight, right now you are bending the knee to bring your feet up.
When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down.
0:12 – 0:15
Good flip turn! Just remember to do the turn then you start rotating, you are trying to rotate into freestyle at the same time you turn. Keep practicing the turns when you swim and it will get easier every time.
0:18 – 0:26
You are taking your head out too much to breath, remember it should only come out half of the face. Try breathing every stroke with shorters breaths and keep your opposite arm gliding to the front do not drop it.
You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.
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
x
23. Good break out
Other observations: