|
please do not bleed in the pool - Coach Bill
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Endurance Swimming Assessment
Christina Birch
| Profile |
MIT Tri Team el Presidente |
| Last Update |
April 24,
2010 |
Technique
| Rating Scale: 1=beginner, 2=needs attention,
3=fair, 4=strong, 5=excellent |
| Skill |
Rating |
Observations and Video Clips |
| Posture |
3 |
christina
posture3 10-04-19. Pretty good hips-chest connection, but head
is raised with eyes forward. |
| Breathing |
3 |
christina
breathing3 10-04-19. Pretty good in terms of leaving a lot of
the head in the water, maybe breathing a little late and getting leading
arm deep. |
| Rotation |
4 |
christina
rotation4 10-04-19. Strong rotation - some extra kicking prevents
excellent hip snap. |
| Arms |
3 |
Extension: christina
arms 3 10-04-19. Good extension, hand drifts a little high at
times (as opposed to staying at shoulder depth). |
| Front Quadrant Timing: not
staying extended long enough- see clip above |
| Catch: christina
arms3 front 10-04-19. Catch is too far aft because you are pulling
back on your elbow before your hand and forearm are vertical. You
need to leave elbow extended forward near surface while you get your
hand and forearm under it. |
| Pull: Long
pull but hand/forearm not vertical until end of stroke, so the forearm
is not as effective as it could be - see both clips above |
| Recovery: not
evaluated |
| Kick |
2 |
2-Beat: You
need to develop a 2-beat kick. |
| 6-Beat: christina
kicking3 10-04-19. Hip rotation is assisted by good rotational
kicks, but there are extra propulsive kicks (rather than a rotational
kick every 3rd time). |
| Sighting |
0 |
not evaluated |
| Drafting |
0 |
not evaluated |
| T1 |
0 |
not evaluated |
| Other |
0 |
not evaluated |
Recommendations
|
Priority
|
Recommendation |
|
1
|
Posture - Neck tall, chin back: keep looking straight
down at the the bottom. |
|
2
|
Breathing - get your face out to breathe
earlier; rolling your face to the air from a good posture position
is much faster than lifting your chin out when you are looking forward |
|
3
|
Arms - leave your elbow extended out front while you
get your catch. |
Critical Swimming Speed (CSS)
| Date |
Yd or M |
Short Test |
Long Test |
CSS |
CSS/100 |
| Distance |
Minutes |
Seconds |
Distance |
Minutes |
Seconds |
| yy/mm/dd |
yd |
200
|
na
|
na
|
400
|
na
|
na
|
na
|
na
|
Vasa Ergometer CSS (ErgCSS)
| Date |
Door |
Short Test |
Long Test |
Erg
CSS |
Erg
CSS/100 |
| Distance |
Minutes |
Seconds |
Distance |
Minutes |
Seconds |
| yy/mm/dd |
2 |
200
|
na
|
na
|
400
|
na
|
na
|
na
|
na
|
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