Analysis
VIdeo Analysis
Exercises

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

  • SD Swim Camp 2021

Backstroke

Time key frames:

0:30

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.

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.

You do a lot of kicks per stroke. It makes you much more tired and slows down your swim. Try doing less kicks and more controlled ones.

0:44

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.

0:48

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope, towards your feet.

0:59

In the recovery when your arms are about to touch the surface you slow down, keep the same speed you have from the beginning and keep it straight.

Areas to work on, in general:

  • Work on one thing at the time. Focus one day on your pull, then the next day another point, like the recovery, then the legs, 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 too many

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

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

1:25

The opening of your knees and the kick is too wide. 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.

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. 

Breast kick video

1:30

You are gliding a bit too much about 3.5 seconds, try cutting it to 2.5 or 3.

1:58

Take the momentum from your kick and your hands throwing them to the front 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

2:02

Great pull technique. 

 

 

Areas to work on, in general:

  • Work on one thing at the time, then move to the next point 🙂

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

 

1:18

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.

1:33

When your left arm is gliding in the front, do not leave the other pause on the back, continue the recovery even if the other arm is gliding.

1:50

When you pull, make sure you accelerate the pull. So you can grab and pull more water.

1:26

Same as in backstroke, the strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes.

 

 

Areas to work on, in general:

  • Work a lot on your kick technique, you can practice doing flutter kicks on your back outside the 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: