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 |
|
0:11 | You are looking in front too much, try to keep your looking neutral to the floor. The head should enter the water before the arms, make sure you put in your head before the arms. Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface and a little bit more stretched, but your head and chest does go deep, and your hips higher. |
0:18 | Remember to have a relax recovery and have a good extension of the arms. The arms should enter at the line of your shoulders, right know the arms are entering almost touching each other. Remember that your kick comes from your core not only by bending your knees. Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke. |
0:32 | On the turn, when you push of the wall keep more straight your streamline, keep your head between your shoulders. You are doing 3 kicks, in butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms. |
0:45 | In the second part of the video you swam much better, just put attention in the position of your head and keep straight that streamline. The position of your feets are a little separated, try to keep them more closer one to other. Good turn! keep practicing and you will improve quickly. |
1:06 | Remember that you have to swim the most close to the surface, keep your core strong, that is the centre of all your movements. |
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 at all times
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 |
|
0:07 | The hips to shoulder rotation is really good, timing is great |
0:18 | Elbows are bent in the extension when reaching for a new stroke, try to keep them straight |
0:40 | Legs and hips are sinking due to inefficient body position and weak kick, narrow your kick down and increase its frequency |
1:21 | Toes aren’t pointed at all times, bad sign of desperation. Relax and make sure your feet are moving the water |
1:28 | Flip turn is super smooth and quick, good job |
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 Need a straighter arm in the recovery
Time key frames:
Time |
|
0:17 | Streamline is ok. Needs more emphasis. |
0:22 | The pull, with the elbows high is really good |
0:24 | Your legs should never go this wide when finishing your kick into the throw, try putting a band on your knees or buoy like we practiced. |
1:14 | The stroke started to look very fluent, it looks nice! |
1:17 | The turn is snappy and strong. Try to use more your abs to bring your feet to the wall instead of relying on your arms. |
1:48 | Don’t look up on your pull out. It affects your body position and gliding. Make sure to always look straight down. |
2:01 | Great gliding and good start of the pull. |
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 They come together but that movement could be faster
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 Improving the head will help this too
13. Tight pull out
x
x You do 3 kicks right now
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 Just the left thumb is out of place
19. Effective hands movement
x
Other observations:
Time key frames:
Time |
|
1:08 | Don’t look up while you are still underwater |
1:20 | Stroke looks very aggressive. Try to not splash as much water with your hands, smoother means faster for a longer time. |
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 Specially the left could be better
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: Hands tend to go up when gliding
Time key frames:
Time |
|
0:08 | Great start, needs more power, make sure to look up to drive your body in a better trajectory |
0:09 | The stroke started to look very fluent, it looks nice! |
0:10 | Great tight streamline before hitting the water |
0:11 | Butt was loose and legs lost the right momentum |
0:12 | Legs should go straight in the water, try tightening your butt cheeks before the entry |
0:46 | Great initial position, good grip. |
0:49 | Pretty good throw, and jump with the legs |
0:50 | You need to pull your head back; imagine you want to do a back flip |
0:51 | Lack of arching your back from the previous frame leads to flop |
Dive examples:
Diving
Good
Could be better
Needs work
1. Back leg initial position
x
2. Front leg initial position
x
3. Hands initial position
x
4. Head initial position
x
5. Hips initial position
x
6. Arms initial position
x
7. Back leg push
x
Other observations:
Deadlift
Kettlebell swing
Underwater Dolphin Kick
This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.
Physioball Prone Superman Progression
Dumbbell Step-Up
V-Up