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Spencer
USA
CATEGORY
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TEAM
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AGE
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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:
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Awards
- San Diego Swim Camp 2020
Progress
Time key frames:
Time |
|
0:11 | Face is looking up, instead of being pulled down, try to work on this by kicking butterfly in the eleven position |
0:15 | Toes aren’t pointed, knees are separated |
0:31 | You are dropping your elbows, the start of the stroke should be with finger tips down (high elbows) |
0:36 | STREAMLINE IS VERY IMPORTANT |
1:17 | Knees are closer together, very good |
Areas to work on, in general:
- The hands come in too deep. They should be right below the surface above the head’s level
- The head should be pulled down when going inside the water, try to drive the movement with your neck
- Pulling the head down will help your hips to float more and your kick will have more strength
Butterfly examples:
Butterfly
Good
Could be better
Needs work
1. Two beat kick
x You do 3 kicks right now
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
Backstroke
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:
- Your kick should be a little smaller, higher frequency
- The degree of the bent of your elbow should be about 90 degrees, not 130, 120.
- Body line needs to improve. This will come from improving streamline all along.
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
Breaststroke
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:
- The streamline will always be vital, especially when gliding. Try to master it.
- The timing between kick and throw is really good
- You need to work on bringing your knees bent to initiate the kick, remember chair position drill.
- You need to develop ankle flexibility; this will proportionally improve your kick. Try different stretching positions.
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
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:
Freestyle
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:
- Your elbow position and pull improved a lot during these 4 days, watch the early video and towards the end. Remind yourself to pull with the elbows high and attack the water with your hand like a knife.
- The toes, just like in butterfly and backstroke, need to be pointed at all times!
- Very good rotation and movement of hips in respect with your shoulders
- Breathing is right on time.
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
Diving
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
- Stand with your mid-foot under the barbell
- Bend over and grab the bar with a shoulder-width grip
- Bend your knees until your shins touch the bar
- Lift your chest up and straighten your lower back
- Take a big breath, hold it, and stand up with the weight
Kettlebell swing
- Pick an iron weight that is reasonable for your quality level.
- Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
- Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward.
- Ingest the portable weight as it takes after a similar way back to the beginning position.
- Make a point to keep your arms straight the whole time.
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
- Begin facedown with a physioball positioned under your hips.
- Lift your heels and shoulders upward, taking care not to extend your neck.
- Move one arm to the streamlined position and use the other for balance.
- Move the second arm to the streamlined position.
- Hold this body position tightly for two to four seconds.
- Reverse the movements.
Dumbbell Step-Up
- Holding a dumbbell in each hand, stand facing a box.
- Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
- Step down with the leg that initiated the exercise.
- Repeat, initiating the exercise with the opposite leg.
V-Up
- Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
- In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
- Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.