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:
Time |
|
0:36 | You need to more movement with your body not just to try to pull and kick, when the arms are in the front, chest, head down and hips up. |
0:35 – 0:57 | Make sure you pull strong and all the way down to your hips with your arms. |
0:39 | Your arms should enter straight, do not bend them on the recovery, once they break the surface you start to bend them to pull. |
0:56 | You are doing a breastroke kick, make sure you keep your legs together at all times, you can put a stretch band on you ankles to help you keeping them together, or practice just fly kick with a board on the back. |
Areas to work on, in general:
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
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
Time key frames:
Time |
|
2:22 | Good head position |
0:27 – 2:09 | You are pulling with your arms straight, this is very hard for your shoulder, remember you have to bend the elbow and push the water towards the other side of the pool. |
1:46 | When the hands enter the water let it go a bit deeper then start the pull, it will help you rotate more too. |
2:26 | Rotate more with your upper body, when your right hand goes in rotate your body with it. Same thing with the opposite arm. |
0:37 – 2:09 | Do not bring your knees high when kicking, bend them less. Remember what makes you move forward is the feet not the knees. Got much better the last day. |
0:32 – 2:07 | Much better hip position from the first day to the last one. |
2:40 | When you rotate to do the turn you can do 1 freestyle stroke then do the flip turn, make sure you do a bicep curl to help you turn and keep your arms above your head. |
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
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:
Time key frames:
0:36 – 1:39 | You are doing the kick and the stroke at the same time, remember that it is the stroke first, then the kick. |
|
|
1:58 | You open your knees too much try keeping them closer to each other, and open your ankles. The strength of the kick comes from the outside to the inside, with the ankles. |
1:48 | Do more gliding, when you throw your hands to the front do the kick and glide a bit before starting the pull. |
1:27 | With the pull and using the strength of your lower back bring your upper body outside the surface so you can throw your arms and body stronger to the front. Try throwing your arms right in the surface but not underwater. |
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
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:
Time key frames:
Time |
|
0:19 | Good and relaxed recovery |
1:34 | Finish stretching your arms out in front before starting to pull. Do not rush your stroke, when you have the arm stretched in the front rotate so you can have a longer stroke. |
1:36 | Is better to do a last strong pull and stay gliding with your arms down then the turn, than trying to put one more stroke. |
1:33 | You are missing lots of rotation, make sure to rate more with your shoulders. |
1:43 – 0:47 | The kick is not just with your knees, bring your legs up with your knees straight then to kick down bend a bit the knees. Make less kicks, stretch more with your arms and make your stroke longer. |
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
x
21. Good push
x
22. Compact flip turn
x
23. Good break out
x
Other observations: