Side Underwater Video 

Time key frames:

Time

0:02

Not sure if it happens always but make sure you do not look to the front before breathing, try keeping your eyesight at a mid position: Link ( point 3 )

0:24

Let’s try to keep your left arm a little more time in the front before starting the pull, this will help you create a longer stroke and body position.

Or if you are breathing to the left try keeping your right arm a bit more time in the front before pulling.

Link

(this a bit too much, you can start the pull before.)

Your stroke looks good, good rotation, try not dropping your arm too much when you breath 

We will work more on your pulling, efficiency and endurance.

Above Video

Time key frames:

Time

0:04

It looks good, just try to make every stroke count, grab the water and accelerate the pull .

Front Underwater

Time key frames:

Time

0:05

Keep your fingers closer together when you pull.

0:08

Not sure if it was because you hit your son’s leg :D but try bringing your hips higher up in the surface.

(right hand) When pulling, your fingers are too separated from each other, bring them a bit closer together and have them more tense, they shouldn’t be wobbling. 

ANALYSIS

Hello Patrick! Thank you for trusting us with the analysis and training, first of all congrats on your swimming success and the motivation you have to keep improving, it means a lot to us swimmers like you with big goals and great motivation contact us for ways to get better at what they do, regardless of their age and level.

Overall your stroke is good! I would say the main problem is the efficiency of your pull, you are not moving much with each stroke which causes problems like legs sinking or doing many strokes and not going faster, there are some other things that we can correct, so we will tackle them one by one. 

Since you swim open water we have to focus on your body position, float ability, ankle, hip, back and shoulder mobility, and probably the most important your stroke technique from the gliding to the pulling. We have to reduce the number of strokes and increase the speed, this will help you get less tired, move faster and be able to hold it for longer, on one of your videos I counted around 19 to 20 strokes on a 25m you should be doing around 15 strokes.

 

Freestyle

Side Underwater Video 

Time key frames:

Time

0:13

From this angle you can see how your right hand that is gliding your fingers are bend upwards, this is making you do some resistance and not taking full advantage of the pull.

Make your hands like a scoop with your fingers pointing down a bit, specially when you pull, if you pull with your fingers flexing backward you wont be grabbing any water.

0:16

Just a bit with your left hand fingers bend when gliding. Try keeping your fingers horizontally with your hand.

0:13

Now let’s look at your head, when you come back from breathing you look straight down, try keeping your sight a bit more towards the wall so the top of your head does not go underwater.

The more float ability the better so try keeping your body up in the surface.

Recommended tutorial

0:27

Here your feet are a bit in dorsiflexion, this as well is stoping you, making resistance to your body. We have to work on your ankle mobility and flexibility.

Areas to work on, in general:

  • Remember we are looking for little details that are making your stroke less efficient.
  • The cleaner the stroke the easier you will move through the water.
  • Your flow and rhythm it can be better, just make sure you keep those elbows high before starting the pulling.
  • Keep your pull strong and your body relaxed, and make sure to glide as much as possible until the speed starts to decrease.

3

Swimming & Dryland 

  • Active rest
  • Dryland

 

Download

link

freestyle swimming smooth, how to swim freestyle, crol suave, learn how to swim

Above Video

Time key frames:

Time

0:04

Here we can see how the finger are stoping the water.

0:12

The recovery and entrance are quite good, just make sure when your left arm goes in the water it goes straight to the front and not to the side.

 

 

Front Underwater

Time key frames:

Time

0:08

When you breath the oposite arm pushes down, this is quite normal since you are trying to push yourself up to take a breath, but this sometimes messes up your technique, make sure to take a quick breath and make a “high elbow” to pull backwards.

0:13

Your forearm and hand are too far from your body, you should start the catch before (instead of pushing down) so the hand stays closer to your body and to maintain the body line where you should be pulling.

0:21

(right hand) When pulling your fingers are to separated from each other, bring them a bit closer together and have them more tense, they shouldn’t be wobbling. 

 

 

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

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: 

June 2022

Week 1

6

 

7

Swimming

  • Coordination

Download

8

Swimming & Dryland 

  • Shoulders Strength, Mobility & Flexibility
  • Active rest

Link (routine at 5:56)

Download

9

Swimming

  • Coordination

Download

10

Swimming & Dryland 

  • Stroke Length
  • Stretch

Download

Link

Week 2

13

Swimming & Dryland 

  • Freestyle
  • Elbow and shoulder exercises stretch

Download

14

Swimming

  • Swim

Download

15

Swimming

  • Swim

Download

16

Swimming

 

  • Active rest

Download

17

Swimming & Dryland 

  • swim easy 1000m
  • Yoga

Download

Link

 

Week 3

20

Swimming & Dryland 

  • Very easy swim (500m – 800) or rest

21

  • Rest

22

Wemeldinge-krabbendijke (4.5 km) 

Week 4

May 2022

Week 1

1

Swimming & Dryland 

  • Shoulder exercise
  • Stroke Length

Link

Download

2

Swimming

  • Coordination

Download

3

Swimming & Dryland 

  • Shoulder and elbow
  • Active rest

Link

Download

4

Dryland

  • Active recovery
  • Ankle Mobility

Link

Link

5

Swimming & Dryland 

  • Coordination
  • Stretch

Download

Link

Week 2

1

Swimming & Dryland 

  • Shoulder exercise
  • Stroke Length

Link

Download

2

Swimming

  • Core

Download

3

Swimming & Dryland 

  • Active rest
  • Dryland

 

Download

link

4

Dryland

  • Active recovery

Link

5

Swimming & Dryland 

  • Stroke length
  • Stretch

Download

Week 3

2

Swimming

  • Balance

Download

3

Swimming & Dryland 

  • Active rest
  • Dryland

 

Download

link

4

Dryland

  • Core
  • Active recovery

Link

Link

 

 

Week 4

2

Swimming

  • Core

Download

3

Swimming & Dryland 

  • Swim
  • Shoulders

Link (workout starts min 6:00

Download

4

Dryland

  • Active Rest

Link

5

Swimming & Dryland 

  • Coordination
  • ankles

Download

Link

April 2022

Week 1

1

Swimming & Dryland 

  • Dryland warm up
  • Core
  • Stretch

Link

Download

Link

2

Swimming

  • Core

Download

3

Dryland 

  • 10min Bicycle
  • Elbow rehab
  • Full body

Link

Link

4

Swimming

  • Coordination

Download

5

Dryland

  • Full Body Workout
  • Light stretch

Link

*be careful with the push ups for the elbow.

Download

Week 2

1

Swimming & Dryland 

  • Dryland warm up
  • Core

Link

Download

2

Swimming

  • Stroke Length

Download

3

Dryland

  • Elbow Rehab
  • Core
  • 15 min Stretch

Link (if you have where to do it)

Link (option 2)

Link

4

Swimming

  • Core

Download

5

Dryland

  • Fullbody
  • flexibility/mobility

link

link

Week 3

Week 4

February 2021

Week 1

3

Dryland 

  • 10min Bicycle
  • Elbow Rehab
  • Stretching routine

Link

Link

4

Swimming

  • Focus core (main set just do it once)

Download

5

Dryland

  • Full body

Link

Download

Link

Week 2

5

Dryland

  • Core Legs, back
  • hip mobility

Link

Link

4

Swimming

  • Balance (no paddles)

Download

3

Dryland 

  • 15min Bicycle
  • Elbow Rehab
  • Freestyle simulation
  • Stretch

Link

Link

Link

4

Swimming

5

Dryland

  • Full body strength
  • Full body flexibility/mobility

Download

Download

Week 3

1

Dryland

  • Core & back (if elbow hurts skip )
  • shoulder care

Link

Download

Link

2

Swimming

  • Freestyle

Download

3

Dryland 

  • 20 min Bicycle – short strong cycles, rest between cycles.
  • Elbow Rehab
  • Stretch

Link

Link

4

Swimming

  • Coordination

Download

5

Dryland

  • Full body strength
  • Full body flexibility/mobility

Download

Link

Week 4

1

Dryland

  • Active recovery
  • Ankle Mobility

Link

Link

2

Swimming

  • Freestyle Technique

Download

3

Dryland 

  • 10 min Bicycle –warm up
  • Core
  • Elbow Rehab

Link

4

Swimming

  • Easy 1,500m.
  • 200 warm up
  • 4×250 easy
  • 3×100 cool down

Download

5

Dryland

  • 2 x Freestyle Simulation
  • 2 x Freestyle Simulation

Link

Link

 Marcuh 2022

Week 1

3

Dryland 

  • 10min Bicycle
  • Elbow Rehab
  • Stretching routine

Link

Link

4

Swimming

  • Focus core (main set just do it once)

Download

5

Dryland

  • Full body

Link

Download

Link

Week 2

5

Dryland

  • Core Legs, back
  • hip mobility

Link

Link

4

Swimming

  • Balance (no paddles)

Download

3

Dryland 

  • 15min Bicycle
  • Elbow Rehab
  • Freestyle simulation
  • Stretch

Link

Link

Link

4

Swimming

5

Dryland

  • Full body strength
  • Full body flexibility/mobility

Download

Download

Week 3

1

Dryland

  • Core & back (if elbow hurts skip )
  • shoulder care

Link

Download

Link

2

Swimming

  • Freestyle

Download

3

Dryland 

  • 20 min Bicycle – short strong cycles, rest between cycles.
  • Elbow Rehab
  • Stretch

Link

Link

4

Swimming

  • Coordination

Download

5

Dryland

  • Full body strength
  • Full body flexibility/mobility

Download

Link

Week 4

1

Dryland

  • Active recovery
  • Ankle Mobility

Link

Link

2

Swimming

  • Freestyle Technique

Download

3

Dryland 

  • 10 min Bicycle –warm up
  • Core
  • Elbow Rehab

Link

4

Swimming

  • Easy 1,500m.
  • 200 warm up
  • 4×250 easy
  • 3×100 cool down

Download

5

Dryland

  • 2 x Freestyle Simulation
  • 2 x Freestyle Simulation

Link

Link