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:
0:10 – 0:20 You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here.
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.
0:00 – 0:08 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.
Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.
You want to bring your feet closer to the surface, the toes should touch the surface.
0:09- 0:19 Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide. Keep your arms straight at all times when you are in the recovery phase.
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 too wide
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
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:
0:00 – 0:24 Sometimes you have the tendency to look forward during the stroke, try avoiding this, it can make your lower body to sink.
You are taking your head out too much to breath, remember it should only come out half of the face, you also need to rest your head on your shoulder opposite the side that you breathe.
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.
Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.
Focus on bringing your kick closer to the surface. You can work on kick on your back, and focus on having your legs straighter and your toes touching the surface maintaining them in plantar flexion.
0:36 – 0:49 If you pull strong you will have more speed, the faster you go the easier is going to be for you to float and to stay closer to the surface.
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
22. Compact flip turn
23. Good break out
Other observations: