To be reviewed by Coach KK.
not in any particular order....
KK
I look HORRENDOUS On the lap coming back, the head was too high out of water as I attempt my left side breathing. The inability to synchronize the left side breathing properly into my whole stroke caused the continuity observed in the first lap to falter and thus lost speed (almost completely) at certain strokes in the middle of the lap coming back.
Needless to say the highly raised head caused the hip to drop really badly (abt 2inches into the water) and it is very visible for my kick to be getting harder to try and compensate the dropping hips subconsciously.
Sometimes when I breathe left side, my left arm catch will lose its proper anchor position on the left side.. as in it'll cross slightly to the center, causing the elbow to drop in the catch.... somewhere around 1:30.
This is a very fatal mistake as the effort I was trying to do was pretty high (750m race pace) and the breaking of the forward momentum caused a dramatic drop in speed when i breathe left side. I need to smoothen out the stroke transition as I breathe left and then go into my right arm stroke to make sure that the continuity of my body moving through the water is maintained instead of lost. No good, need to work harder for Desaru.
Vincent
1) I find that the stroke is very very focused on the neck and downwards. There is no momentum in the throw of the arm recovery forward at all and thus the lack of stretching in front with the lead arm and thus resulted in the hips sinking a little without the aid from the pressing of the chest.
2) The drop of hip is not very evidence because you compensated with a REALLY HARD kick.
3) body rotation no evident on non breathing side <-- Teck Beng's comment
3i) I find there is NO ROTATION AT ALL on both side from the HIPS.. The rotation that you're displaying comes all from the shoulder and the hips are totally flat throughout the swim!!!!! This shows a lot of arms in use! "Chuan" and damn "Snng" rite??? <-- KK's comment
4) Pull before catch, vertical forarm too late <-- Teck Beng's comment
4i) Very obvious straight arm pulling (u sure never think again rite...).. NO CATCH PHASE! <-- KK's comment
5) Right after you turn around, the left arm recovery and entry into water becomes forearm smashing into the water instead of the fingertip entry with high elbow already. It shows even less body rotation on the left side.
6) Right armentry tend to go to center then snake out to the side. Why don't go to the side right from the entry and straightening?
7) From 1:12 onwards the body breaks into 2 halves and the top and bottom is not in streamlined position already. The torso twist with the shoulder rotation (instead of hips) and the legs are not able to keep up with the shoulder rotation. Caused the body to snake left and right and even veering to the right instead of swimming straight despite having the lane!!! jialat already!!!!
8) Gotta start thinking when you whack hard swim liao vince vince.... Got mistakes means got place to improve! Don't be demoralized! I'm trying very hard to squeeze mistake out of my swim but I'm really hoping some very good coach can tell me something new that I haven't see.. I'm sure there are some more stuffs I can improve! But for now, and for you.. You have a lot of potential! You did a sub 1:30 swim despite the several mistakes I listed above.. You're got LOADS of brute strength man.. I hope we can work it out for you to become a successful athlete..:)
SamSam
1) There is a significant improvement in the control of the kicks becoming very narrow and small compared to the big splashes that she did last time... However, the kick still didn't really originate from the hips but it more or less all comes from the knees. The concern is that this kind of kick is done using a knee flexion and when fatigue sets in, the knee flexion will definitely go beyond 30 degrees (the maximum before it exits water and make a huge splash) and thus back to square one again. Please try to use hip oki.
2) There is NO hip rotation on the non breathing side. Check that her hip is flat when she pull the left arm and recover. And she's complaining about shoulder pain... no wonder la.
3) The pull still ends with a push that straighten the arm. As per mentioned before, the pull is now improved and changed liao.. it should end with the push ending at just pass hip with the forearm and palm still facing the back and fingertips still pointing down at the floor... NOT until the arm straight and the finger tips point to the back. A.K.A - don't need to straighten all the way.
4) In the breathing, there is a lifting the head up kind of motion just when she is breathing in and before she recover. That slows her down a lot as you can see the velocity drops to near zero when she takes a breathe each time.. The accelerate - decelerate cycle is inefficient. Keep the head low, and do the "shorter" pulls mentioned in point (3) and you'll be flying in no time!
5) The recovery can have the elbow stretched forward a little more before the entry occurs. Right now the entry is at beside the forehead or slightly rearwards for the left arm. Reason is because the elbow is not high enough to have a far enough reach before it drops back into the water.And the thing that caused the elbow to be not high enough is because of the lack of hip rotation, thus causing the elbow to be low-lying on the surface.
5) Last but not least, why do you have to look at the front each time after you breathe? Why cannot look to the side, breathe, then immediately look back down? Each time you breathe -- look to the front, YOU SINK and slow down!... :(
6) 1:55 is a good moderate swim timing but not impressive given you've been swimming for so long dear.. need to improve liao! The above if all done properly will fetch you a 1:50 moderate hard swim timing easily without increasing effort! JIAYOU TO ACHIEVE THAT BEFORE DESARU!!!! love you!
Ryan
Teck Beng:
1) Left arm recovery phase, elbow not leading, forearm not relax
2) Right arm anchor points seems to be lower than right arm.
KK:
1) both arm recovery phase is not elbow leading, Left arm is a straight arm wind mill recovery. That caused the displacement of the weight from the left arm in the air to cause the body to veer to the right. Right arm recovery is not a straight arm windmill but like teck beng observed the forearm is not relaxed as it is leading the recovery. If it is not relaxed, then how can it be called a recovery phase?
2) I remember that during the first 300m free style swim, you started half a lap before me and we were doing about the same effort and you were behind me by half a lap when we both ended. Given your arm's lactic acid threshold from the DB training + your arm and torso length, you should be able to maintain that lead that you gained on me... but the reason that you slowed down is because of 3 things.
2i) Streamlining Broke down as the swim continues longer, look at how snaky you body is when you turn around and do the second lap back.. the arms are always crossing the center and then coming back to the side in a snaky manner, thus leading your body to do the same!
2ii) your head gets higher when you breathe as you become more breatheless in the swim, again easily seen from the second lap back
2iii) that caused you hip to drop and thus your long legs to drop even more, causing a huge amount of drag
3) we can see from the video that you're trying to compensate the sinking by putting your arms deeper and deeper (look at near the end of the video).. but it wasn't working because your chest (your lungs) is the one thing that needs to be pressed in and not your arm. The raised head is really the number mistake that you made in the swim that caused the sinking hips and wasting all the effort and strength you put in!
4) The compensation of putting your arm deeper also caused the symptom of straight arm pulling... bad bad thing for your shoulder.. please read the previous post abt the catch position...
5) As a gentle reminder, please press your shoulder down and NOT shrug when you need to do rowing/pulling/swimming catch positions and actions! When shrugging, the shoulder becomes very unstabilized and thus injury is easily incurred as you apply force in that shrugged up position! Moreover, the lats isn't activated! Arms are small, lats are HUGE piece of muscles.. Make use of the big guns baby!!!!!
Teck Beng:
1) Arm entry position crosses center line. Leading hand not anchored, floating about.
2) Not swimming in straight line.
3)Form deteriorates on return lap.
KK:
1) I really have to agree with Teck beng that your SWIMMING IN A SLANTED MANNER! Are you looking at the floor when you're swimming???? there's a blue line my dear HJ... I bet you're not looking because...
2) You always complain of giddiness... That is caused by your eyes always following where your body turns! Thus you can't swim in a straight line because the eyes are looking from side to side as your body rotate!
3) You have to look straight at the floor when you're not breathing! When you're breathing you look to the side but that's it, when you finish breathing, you rotate down and look at the floor as you do the left arm pull!
4) The body rotation are fantastic, the high elbow recovery is good. But when you recover, you have to recovery at where your shoulder is pointing, not to the center!
5)It is a good swim other wise, just need to work on where to look :)
Teck Beng:
1) left arm pull crosses center line
KK:
1) When you breathe, you left leg opens behind really wide.
2) You did a good catch, but the forearm and palm did NOT face back when you are pushing backwards, you simply let the elbow drop after the catch!
3) The left arm pull crossing center line is already a mistake I've shared before... Ken is not thinking when you're swimming ar........... Make sure you pull like you have a surfboard under you so you can't cross the shoulder line else you'll hit the surf board! Look at sam's swim. :)
4) Same recovery problem as Ryan and Vincent... the arm cross the centerline when they enter the water! It caused you body to snake from side to side too... in the lap coming back. The correct entry point is at when you shoulder is pointing, not your head.
Mari
1) Mari, you did the exact same mistakes as SAMSAM (minus the kicking from knee part)... Please scroll up and read PLUS...
2) Why when you finish the catch, your palm and your forearm broke into 2 pieces one? They should be one big paddle! Please make sure you maintain that paddle and not break at the wrist!
3) Not enough rotation from the hip... the hips are relatively flat especially on the lap back...
LAWLAW
1) You can see the hip is FLAT all the way. No rotation at all. From 1:25 onwards the breathing side rotation starts to occur, BECAUSE YOU'RE OUT OF BREATHE ALREADY!!!! so need to turn more to catch more air.. haiyoyoyoyo.... Cannot like that la.. all the time the hips must turn from side to side...
2) The arm pulls (both sides) are crossing the center line completely to the opposite side after the pull past the chest. I believe you didn't notice because you couldn't see..... Very very obvious once you turn around and come back. Especially the left arm.
3) There should be a mini glide phase when you swim fast, it is not present in the swim video shown here... thus it means when your arms enter into the water, you didn't stretch in front with an extended arm before you start the next catch!
4) The kick opens up to be very wide... check 1:03 to 1:05 onwards and 1:10 is quite obvious. It breaks the streamline position.
5) Impressive timing despite the terrible streamlining lawlaw... need to work harder on the finesse for the desaru HIM ar..... 1.9km when you tired and the energy wasted from these kind of small mistakes are no joke man.
Teck Beng:
1) Right arm is more 'patient' than left arm; one side is gliding more than the other side.
2) Form deteriorates on return lap.
KK:
1) Elaborating on Teck Beng's "patient" arm comment... Your non breathing side's (left arm) recovery like to come all the way until the hands meet together before you start the right arm pull..
2) This causes the stroke to slow down a lot because when the left arm is recovering and the right arm is straight, there is no propulsion at all. And thus the speed is left to decelerate due to the resistance in the water.
3) Not enough hip rotation on the non breathing side, causing elbow to be low in recovery and thus premature entry (beside the forehead). Same like Samsam. Non breathing side must turn equally much as the breathing side, the face facing down.
4) On the returning lap, the body streamlining breaks down into 2 pieces, like vincent... the top is shoulder rotating only and the legs couldn't keep up with the rotation and thus the body snakes from side to side.
5) I find that you can try to do the catch a little more to the outside... now your pull starts almost directly underneath your chest and thus its easy to lose balance and also cross centerline. Starting the catch on the outside of your shoulder (not too much) can open your chest up a bit more for more stability and thus better strength application. It also aids in scapula elevation for the catch position.
CALvin
Teck Beng:
1) hand entry too far in-front, lacks the "finger-tip first" entry.
KK:
1) A slight digress from Teckbeng's comment.That movement of hand entry too far in front causing the lack of fingertip entry is a side effect of you trying to stretch and throw your forearm in front. And it only happen on your RIGHT ARM. Your left arm isn't reaching leh.. it enters at the forehead instead of reaching further in front a little bit more..
So, THE TRUE MISTAKE HERE IS THAT YOU'RE DOING THE RIGHT THING BUT YOU'RE DOING IT TOO MUCH on the right hand side, I.E OVER REACHING. :) Just keep the reach a little bit closer.
2) The pressing of the chest down is getting more significant and thus your legs are breaking the surface more. However I can still see that you're not hundred percent comfortable with keeping your face (because of your chest's deeper position in the water) so deep when you're getting breatheless and thus the mistake of the chest coming up higher and higher came back when you're on the second lap coming back. Again, the solution to this is WEI DA JU ZUO XIANG (look at the macro picture of your whole body's balance and position and not just your head).
2i) If your head is slightly deeper and that increases your speed by alot, then you'd finish the lap in FASTER time with the same or lesser(because of the lack of drag when you legs are floating better) effort and thus you will actually feel more comfortable at the end of it than to keep your head so high to grasp for easier air inhalation right? Don't worry too much abt it as I can see that you're thinking throughout the whole swim.. at the end of the second lap, the body position was back to an excellent one again. :)
3) Straight arm pulling with no catch is evidence in both lap of swim.. can cause shoulder problem oh... please take note.
4) Good try on the bilateral breathing... You tried to keep your head low after breathing but you really should try to think about driving your chest back down and not your face!
5) Your legs still open up quite a bit in the kick oh...
6) Recovery towards the center instead of the side! It cause body to snake a little bit also but its not as bad as KH and Ryan. But who knows when you get really tired?
7) Like I mentioned in point (2i), I like the way it ended, you're perfectly floating on the surface. The only thing is you're flat and your legs opened up too wide. :)
JIAYOU!
Oh yes, join us for desaru la. you got a bike too what! Sprint D onli!
-------------------------------------------------
Feel free to add on your own comments and discussion in the COMMENTS!
Ah.. finally done!
Cheers
KK
No comments:
Post a Comment