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.

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: 

Jun 2021

Week 1

1

Swimming

  • Coordination

Download

2

Swimming

  • Core
  • Ankle Mobility

Download

Link

3

Strength

  • Elbow Rehab
  • Swim

Download

Download

4

Swimming

  • Core

Download

5

Swimming

  • Balance

Download

Week 2

6

Swimming

  • Core

Download

7

Swimming

  • Active rest

Download

8

Swimming

  • Core

Download

9

Swimming

  • Core

Download

10

Swimming

  • Coordination

Download

Week 3

11

Strength

  • Elbow Rehab
  • Swim

Download

Download

12

Swimming

  • Active rest
  • Core

Download

Link

13

Swimming

  • Stroke Length

Download

14

Swimming

  • Core

Download

15

Swimming

  • Stroke Length
  • Shoulder Care

Download

Week 4

16

Swim

  • Coordination

Download

17

Swimming

  • Active rest
  • Shoulder

Download

Link

18

Swimming

  • Coordination

Download

19

Swimming

  • Stroke Length

Download

20

Swimming

  • Core

Download

21

Swimming

  • Strokelentgh

Download

Jun 2021

Week 1

1

Swimming

  • Coordination

Download

2

Swimming

  • Core
  • Ankle Mobility

Download

Link

3

Strength

  • Elbow Rehab
  • Swim

Download

Download

4

Swimming

  • Core

Download

5

Swimming

  • Balance

Download

Week 2

6

Swimming

  • Core

Download

7

Swimming

  • Active rest

Download

8

Swimming

  • Core

Download

9

Swimming

  • Core

Download

10

Swimming

  • Coordination

Download

Week 3

11

Strength

  • Elbow Rehab
  • Swim

Download

Download

12

Swimming

  • Active rest
  • Core

Download

Link

13

Swimming

  • Stroke Length

Download

14

Swimming

  • Core

Download

15

Swimming

  • Stroke Length
  • Shoulder Care

Download

Week 4

16

Swim

  • Coordination

Download

17

Swimming

  • Active rest
  • Shoulder

Download

Link

18

Swimming

  • Coordination

Download

19

Swimming

  • Stroke Length

Download

20

Swimming

  • Core

Download

21

Swimming

  • Strokelentgh

Download

May 2021

Week 1

1

Cardio

  • Bicycle
  • Light Stretch

Link

2

Dryland

  • Core
  • Ankle flexibility

Link

Download

3

Dryland

  • Functional movements

Download

4

Dryland

  • Vasa
  • Freestyle Simulation

Link

 

5

Back Strength 

  • Back and Arms
  • Shoulder Care

 

Download

Link

Week 2

6

Cardio

  • Bicycle
  • Light Stretch

Link

7

Dryland

8

Strength 

  • Core, Arms, Chest

 

Download

9

Recovery

  • Vasa

Link

 

10

Strength

  • Full body

Link

Week 3

11

Cardio

  • Bicycle
  • Light Stretch

Link

12

Strength

  • Elbow Rehab
  • Core

Download

Link

13

Dryland

  • Vasa
  • Simulation

Link

14

Recovery

  • Dryland Agility
  • Stretch

Link

 

15

Dryland

  • Functional movements

Download

Week 4

16

Strength

  • Elbow Rehab
  • Swim

Download

17

Dryland 

  • Core
  • Swim

Link

18

Swimming

  • Stroke Length

Download

 

19

Swimming

  • Balance

Download

 

20

Swimming

  • Core

Download

 

April 2021

Week 1

1

Cardio

  • Bicycle
  • Stretch

Link

2

Dryland

  • Core
  • Ankle flexibility

Link

Link

3

Back Strength 

  • Back and Arms

 

Download

4

Vasa

  • 30 min vasa
  • Stretch

Download

5

Vasa

  • Full body

Link

Week 2

6

Cardio

  • Bicycle
  • Stretch

Link

7

Dryland

  • Freestyle Simulations
  • Shoulder care

Link

Link

Link

Link

 

8

Strength 

  • Core, Arms, Chest

 

Download

9

Vasa

  • 30 min vasa
  • Stretch

Link

10

Strength

  • Full body

Link

Week 3

11

Dryland

  • Swimmers Core
  • Shoulders

Link

Link

 

12

Cardio

  • Bicycle
  • Stretch

Link

13

Dryland

  • Functonal movements

 

Download

14

Vasa

  • 30 min vasa
  • Stretch

Link

15

Cardio

  • Full Body Workout

Link

You can do less exercise time and more rest or/and do breaks*

Week 4

March 2021

Week 1

1

Full Body

  • Core
  • Functional movements

Link

Download

2

Cardio and Mobility

  • 30 min Vasa
  • Legs & Hips

Download

3

Strength

  • Full Body Strength

 

Download

4

Cardio

  • 30 min Bicycle
  • Ankle Mobility

Download

5

Dryland

  • Functional yoga
  • Chest

Link

Download

Week 2

6

Dryland

  • 2x Freestyle Simulation
  • Ankle – Flexibility / Mobility

Link

Download

7

Dryland

  • Full Body Workout

 

Link

You can do less exercise time and more rest or/and do breaks*

8

Cardio

  • 30 min Bicycle
  • Core

Link

9

Recovery

  • 30 min Vasa
  • Stretch

Link

10

Back Strength 

  • Back and Arms

 

Download

Week 3

11

Dryland

  • Core, legs, back
  • Ankle Mobility

Link

Download

 

12

Dryland

  • Functional movements

Download

13

Cardio

  • 30 min Bicycle
  • 30 min Vasa

 

14

Active Recovery

  • Full Body

Link

15

Dryland

  • Back
  • Shoulder care
  • Core

Link

Link

Link

*meditation part of video is optional*

Week 4

16

Swimming

  • Stroke Length

Download

 

16

Swimming

  • Balance

Download

 

February 2021

Week 1

1

Dryland 

  • 20min Vasa
  • Functional movements

Download

2

Dryland

3

Dryland 

  • 25min Bicycle
  • Functional Yoga

Link

4

Strength

  • Back and Arms

 

Download

5

Dryland

  • 2x Freestyle Simulation
  • Ankle – Flexibility / Mobility

Link

Download

Week 2

6

Dryland 

  • Core

Link

Link

 

7

Dryland

  • Full Body Workout

 

Link

You can do less exercise time and more rest or/and do breaks*

8

Dryland 

  • 30min Vasa
  • Stretch

 

 

9

Flexibility / Mobility 

  • Back
  • Hips
  • Ankle

Download

10

Strength

  • Full Body Strength

 

Download

Week 3

11

Vasa Swim

  • 30 min Vasa
  • Back Mobility

 

Download

12

Dryland

  • 2 x Freestyle Simulation
  • 2 x Freestyle Simulation

Link

Link

13

Dryland

  • Core
  • Stretch

Link

14

Dryland

  • Functional Yoga

Link

 

15

Dryland 

  • 30 min Bicycle 
  • Abs

Link

Week 4

16

Strength

  • Full Body Strength

 

Download

17

Dryland 

  • 30 min Bicycle 
  • Stretch

Link

18

Strength

  • Core
  • 2 x Freestyle Simulation

Link

Link

 

19

Cardio

  • Full Body Workout

Link

You can do less exercise time and more rest or/and do breaks*

20

Back Strength 

  • Back and Arms
  • Mobility & Flexibility

Download

Link

January 2020

Week 1

1

Dryland

  • 2 x Freestyle Simulation

 

Link

 

2

Dryland 

  • Vasa
  • Flexibility / Mobility

 

Download

3

Dryland

  • Core, legs, back
  • Functional movements

Link

Download

4

Dryland 

  • Functional Yoga

 

Link

5

Dryland 

  • 30 min Bicycle 
  • Abs

Link

Week 2

12

Flexibility / Mobility 

  • Back
  • Hips
  • Ankle

Download

7

Dryland

  • Vasa 30 min
  • Legs Link

 

 

 

 

8

Dryland

  • Functonal movements

 

Download

9

Dryland

*meditation part of video is optional*

10

Dryland

  • 30 min Bicycle 
  • Chest Link

 

 

 

 

Week 3

11

Dryland

  • Freestyle Simulation
  • Ankle – Flexibility / Mobility

Link

Download

 

12

Dryland

  • Functional movements

Download

13

Dryland

  • 30min Bicycle
  • Back

Download

14

Dryland 

  • Vasa
  • Core

Link

Download

15

Strength

  • Back and Arms
  • Legs, Hips – Flexibility / Mobility

Download

Download

 

Week 4

16

Dryland

  • Full Body Workout

Download

 

17

Dryland

  • 2 x Core
  • Vasa 30min

Link

 

18

Dryland

  • Functional Yoga

Link

 

19

Recovery

  • 30 min very easy bicycle.

 

20

Test Day

  • Tests

Download

 

December 2020

Week 1

1

Dryland 

  • 20min Vasa
  • Functional movements

 

Download

2

Full Body

  • Functional movements

 

Download

3

Dryland 

  • 30min Vasa
  • Easy stretch

 

Link

4

Flexibility / Mobility 

  • Back
  • Hips
  • Ankle

Download

5

Dryland 

  • Bicycle – short strong cycles, rest between cycles.
  • Core

Link

Week 2

6

Tests 

  • Strength
  • Mobility/flexibility

Download

7

Tests 

  • Coordination
  • Balance
  • Ankle Flexebility

Download

Core 

Link

8

Dryland 

  • Stretch

Exercise 1

Exercise 1

 

 

9

Dryland

  • Freestyle core
  • 30 min Vasa

 

Link

 

 

 

10

Strength

  • Back and Arms

 

Download

 

 

 

Week 3

11

Dryland

  • 2 x Freestyle Simulation
  • Stretch

 

Link

 

12

Vasa Swim

  • 30 min Vasa
  • Back Mobility

 

Download

13

Active rest

  • 30-45 min long, easy bicycle

 

 

14

Full Body

  • Functional movements

 

Download

15

Dryland 

  • Functional Yoga

 

Link

Week 4

16

Strength

  • Back and Arms

 

Download

17

Dryland

  • Core
  • Chest PT
  • Ankle flexibility

Link

Download

18

Active rest 

  • Yoga or stretch

 

Link

19

Dryland 

  • Vasa
  • Flexibility / Mobility

Link

Download

20

Full Body

  • Functional movements

 

Download

NOVEMBER 2020

Week 1

1

Tests 

  • Strength
  • Weight lifting PRs
  • Mobility/flexibility

Download

2

Tests 

  • Coordination
  • Balance
  • Ankle Flexebility

Download

3

 

4

Tests 

  • Power
  • Endurance

Download

5

Tests 

  • Endurance 5k

Download

Week 2

6

Flexibility / Mobility 

  • Legs
  • Hips

Download

7

8

Flexibility / Mobility 

  • Ankle

 

Download

9

10

Flexibility / Mobility 

  • Back

 

Download

Week 3

11

Dryland 

  • Core

 

Link

12

Flexibility / Mobility 

  • Back
  • Hips
  • Ankle

Download

13

Dryland 

  • Vasa

 

Link

14

Full Body

  • Strength
  • Functional movements

Download

16

Dryland 

  • Functional Yoga

 

Link

Week 4

16

Dryland 

  • Core
  • Back Strength PT

 

Link

17

Dryland 

  • Vasa
  • Flexibility / Mobility

Link

Download

20

Dryland

  • Core, legs, back
  • Functional movements

Link

Download

19

Dryland 

  • Bicycle
  • Functional Yoga

 

Link

20

Dryland

  • Core
  • Chest PT
  • Ankle flexibility

Link

Download