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 |
|
0:25 – 1:45 | When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath. The head should enter the water before the arms, make sure you put in your head in before the arms. |
2:02 | When your enter the surface keep your arms up and bring your chest and head down. |
2:03 | Look when you are pulling, your hands are pointing down towards the floor, this is why your head is coming out too much, change the direction of the hands backwards, you want to move forward. You change the direction all the way at the end of the pull. |
2:03 | You are doing the first kick stronger than the second, the second kick is supposed to be the strong kick, when you finish your pull and the 2nd kick. The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick. |
2:13 | Your head should be inside your arms when you are in a streamline, right know you have them in the middle of the head which is making more resistance on the top of the head. |
2:24 | Your arms should enter at the line of your shoulders, right know the arms are entering almost touching each other. |
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 – entering to narrow
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:
0:48 | When your arm enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards. Your fingers are too separated and loose, keep them closer and a bit more tense. (Got better the last day) |
0:52 | Your hips are a bit bend, try to stretch them more, bring them as close to the surface. You are moving your knees up and down too much, yes is ok to bend the knee to kick but your do not have to move it up and down too much. The kick should come from your core, not only the knees. |
2:12 | When you do the flip turn do a curl with your arms so it helps you turn better and land better. Look at the gif on the right |
2:17 | Practice your underwater dolphin kicks, do them strong from your core all the way to the feet. |
2:28 | Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away. |
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:
| Your pull is much better from day 1 to day 4, the first day it was too narrow, now you are opening better the hand grabbing more water and getting your hands together faster and closer to you. |
1:27 | Yout timing and synchronization is better too, the first day you were throwing your arms and finishing the kick at the same time, the last day you changed it to first the arms then finish the kick, good job. |
2:52 | What you are missing a lot is 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 open too much, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs. |
2:43 | Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim. |
2:53 | Keep the fingers closer together and bit tense, specially your right hand. |
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 |
|
0:24 – 1:30 | The first day you were taking your head out too much, you corrected the last day, keep it up like this. |
1:46 | Your pull looks good, just make sure you finish all the way, do not bring it out before. |
2:03 | 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. When your left arm goes in you are bending your hand to the left, the hand keep it always in line with your forearm. |
1:52 | Same as in backstroke turn, when you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster. |
2:07 | Your left arm is still crossing a bit the middle line of your body/head, it got better but try keeping it in the same line as your shoulders. |
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: