Hello. I have been reading the forum for a while but I haven’t posted until now. I have seen really good stroke analysis of videos in here, so I decided to post mine.
I haven’t improve my 200 IM time in over 1.5 years so I got filmed so I can see what exactly am I doing wrong. I would like to know what suggestions you guys could give me to work on my strokes.
Background:
I’m 21, I have been swimming for 3 years continuously (I used to run a lot so I’m well conditioned). I have been competing in masters in my country for 2.5 years.
I train alone because I have a very random schedule, my coach emails me the workouts every week. I go to the pool 4-6 days a week between and do 1400-2400 meters.
Here is the video:
www.youtube.com/.../0c9kL3xzKbk
This is the link: YouTube- 200 IM -SCM
My times from a push are:
50 fly: 36” high
50 back: 37
50 ***: 43
50 free: 31” low
I didn’t time my splits on this video, but I think I did a 2’ 42” …, My current best time is 2’ 37” ..
Here is a video of my 50 back LCM (maybe it helps with the feedback)
YouTube- 50 backstroke LCM
I would like to see underwater video to confirm this, but it appears to me you have your head position too high in the fly and backstroke, and this is pushing your hips down, sinking your kick. I sense this from the lack of kick I see in both strokes.
Rather than looking forward throughout the fly and picking up your head, look down, and only push the chin forward for breathing rather than elevating your entire head. You may want to breath every two strokes to get the feel for this.
In the back, some water can be moving over your face the entire time. Your ears should be in the water, and the eyes locked up.
Man, What's not to like!
I think your strokes are well constructed. Your back did not seem to have much glide and rotation. More rotation will allow a deeper catch and more glide. It seemed flat (no rotation) and as others said you were not looking up.
You kick well on your stomach and get out a body length past the flags on fly, but even with breathing every stroke in fly, you struggled to underwater kick on your backstroke leg. Work on that.
Your trainging volume is not large so I think to advance to the next level, that may need to go up. Especially for the 200IM and for someone as young as you.
Your 50 from a push times are interesting. Your fly time should be a bit closer to your free time. Try breathing every other or one down two up and get flatter in the water. Try to pop those hips up on hand entry. I think there is some time to be gained in refining your fly.
You have laid the foundation for a good IM. Now is the time to focus on and refine the details.
Here's what I wrote down while watching:
fly - your stroke is very arm dominated. Need to get the legs involved more.
back - keep your head still. It's bobbing up and down too much.
*** - looks pretty good, but you might be coming out of the water a little too much
free- looks strong, you might want to lower your head slightly.
Generally you might also work on really thining about quick turns on the transitions. Keep your head down and execute the turns as quickly as possible.
In both fly and back it doesn't look like you have much of a kick, but as others have commented, part of this could just be your body position, but it's definitely something to work on.
I generally agree with the comments above. Your hips are very low in fly. I am not so concerned about your head position (which is nice and steady) but you may also have a timing issue. It is difficult to see when your kick is occurring. One armed fly drills might help. And swimming 25s with very good rhythm might help.
Your hips are low in backstroke also because your head is tilted.
I think you do a nice job of holding your stroke together over breaststroke and free. Your free looked particularly smooth in the video.
The 200 IM is a very demanding race. In addition to technique - you may need to improve your overall fitness. Do you also swim 200 free? Have your other times improved over the same period? You might consider a bit more distance in a few of your workouts. Not more often per week, but increase the set lengths. What is a typical workout?
By the way - you might consider going out just a bit faster the next time you race. Your free split is very fast at the end of a SCM 200IM. You may not be aggressive enough with your splitting.
That is some good feedback. Thanks a lot I will try to respond soon.
BTW Anyone know how to post the video? I tried code but it doesn't seem to work :confused:
Re: the BR-I can't be sure without underwater view,but it looks like you are not getting into EVF but instead are doing more sculling than pulling.I think if you could focus on getting into EVF your stroke would have more power.Most swimmers tend to pull to far back on BR,but I think you could pull farther.
