Online Swim Video Analysis and Stroke Correction Front Crawl by Speedy Swimming

Average Weekly Training Hours 02:45
Training Load By Week
Average Weekly Training Hours 02:45
Training Load By Week

Online Freestyle Stroke Analysis

Swim faster with a full critique of your stroke, including stroke correction recommendations tailored just for you!

Online Stroke Analysis Service: £80 /Hour

To book and learn how to arrange your personal online swim video analysis click below for more info:

https://www.speedyswimming.co.uk/online-stroke-analysis-

10 week plan to help you improve your swim stroke working through our 10 phase stroke method of teaching

Breathing
Entry
Catch
Pull
Push
Pull
Recovery
Rotation
Sculling
Kicking
Streamlining

Open water skills and fitness sessions

You'll receive 3 swim sessions a week for 10 weeks.

Upload one or more clips of your swimming to YouTube or Vimeo (see below for tips on how to share your video just with us), and then send us a link to the clip so we can critique it
Five minutes of uploaded video constitutes one hour of analysis

Get a complete front crawl online stroke and technique video analysis now!

Here’s what to do:


Take a video of your swimming with a phone/camera above the water, or gopro below the water and upload it to YouTube or Vimeo,

The best positioning for your video analysis are in the following 4 camera view points with up to 60 second videos in each view:

Front view above water - 1-2 feet underwater
Front view under water - close to the surface
Side view above - close to the surface
Side view below - 2-3 feet below the surface

Make sure when you're filming the swimmer that the camera angle is set to 90 degrees either to the side or in front of the swimmer. Keep the camera as still as possible when filming.

If you're using a Gopro or your phone to take the video footage you'll need to keep the swimmer in close view, i.e. much closer than you would presume. This would be within a couple of feet as the lens viewing angle is quite small, but very clear once in the right position. Try this a few times to test to ensure you get the best view.

You can also use the Coaches Eye app on your smartphone if you prefer and send us a link via email to speedyswimming@gmail.com.

Heres the Coaches Eye app link for Apple or Android phones

If you don’t want your video to be public, choose the Unlisted Video option in the YouTube privacy settings for your video. If you uploaded your video to Vimeo, follow Speedy Swimming on your Vimeo account and select “Speedy Swimming” under the Vimeo privacy settings page “Only people I choose” option for your video.

Click the “Pay Now” button below to sign up for your personalised online swim video analysis according to the length of your submitted video. For example, our analysis of a clip up to 5 minutes in length costs £80.

After your payment is submitted, you’ll be redirected to a page where you can send us the link to your video and your contact information.

You’ll receive a video stroke analysis and complete front crawl stroke analysis with personalised swim drills by email within 3 business days.

This swim plan is designed by Nick de Meyer, Head coach for Speedy Swimming, (BTF level 3, STA, Master endurance coach Training Bible UK) who specialise in teaching triathletes and swimmers. This plan encapsulates all of Nicks training, racing and coaching experience of many open water triathlons, Ironman triathlon events, his swim skills and drills teaching methods and from completing the Dart 10km Swim in Devon.


Purchase of this plan includes our comprehensive Swim Training Guide, which explains how to use your training plan, including swim drills and open water articles, plus email access to Nick at any time for questions that you may have about this plan.

Once you have signed up we will email you the Description Document.

Questions? Please visit us on the web at www.speedyswimming.co.uk or email Nick directly at: speedyswimming@gmail.com

Sample Day 1
1:00:00
1 Develop pacing awareness and entry phase technique

Develop pacing awareness and entry phase technique

Power Stroke Swim Bands

4 x 30 second focusing on Early Vertical Forearm (coach lead)
After each 30 seconds of paddling take 30 second rests

Warm Up

200m FC
100m FC as 25m single arm L, 25m FC, 25m single arm R, 25m FC

Swim drills (entry phase focus)

2x 50m Front crawl drag fingers 10 seconds rest
2x50m Front Crawl glide and rotate 10 seconds rest
100m (25 metres long doggy paddle into front crawl)

Main Session (Pacing Awareness)
• 4x 50m FC accelerators 20 rest
• 3 x (3 x 100) = 3 sets of 3 times 100 metre intervals with 30 seconds rest after each 100m

60 secs after each set
1st set 75% effort
2nd set 80% effort
3rd set 85% effort

(Aim to keep your pace +/- 3 seconds difference in each of the 4x100 metres of each set)

100m front crawl drill 6/3/6 - 60 seconds rest
Negative splits

200m FC (100m at 75% effort, 100m at 80%) 40 rest
100m FC (50m at 75%, 50m at 85%) 30 rest
4x50m FC (25m at 75%, 25m at 85%) 15 rest

Cool Down

100 FC easy
50m Breast stroke
50m kick on backstroke
Total distance 2500 metres

Sample Day 5
1:00:00
Open water skills and lung capacity

Open water skills and lung capacity
BT:
Warm up:
2x 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
Main set
Then 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). 40 rest AS:
1. Breathing ladder breathe every 2 on 1st 100, every 3 on 2nd 100, every 4 on 3rd, and every 5th on last 100m
2. 100m @75%, then Hypoxic breathing (breathe 3,5,7,9 on lengths 2nd half length) then 100m @80%
3. Fly on 1st 25m of each 100m plus Double Sighting every 5th stroke and turnarounds at end
4. Negative split (1st 200m 80%, 2nd 200m faster @85%) 20 push ups on side of pool at 200m point.
Last 400 All out. Your average 100 pace for this is your T-time for future workouts.
Cool down
Then swim easy, 200 cool down.

Sample Day 8
1:00:00
2 Develop lactate tolerance and catch phase technique

Develop lactate tolerance and catch phase technique

Power Stroke Swim Bands
4× 15–20 full pulls + 5–10 triceps-only
Rounds 1, 3: Focus on high-elbow catch during full pulls
Rounds 2, 4: Focus on diagonal pull phase during full pulls

Warm Up

200m FC steady build to moderate effort
100m FC “Reach over a barrel drill”

Swim drills (catch phase focus)

100 metre front crawl - O Ring drill 30 rest
100 m FC fists 30 rest
100 m FC alternating fists per 25m 30 rest
Main Session (Lactate tolerance - all at 80% effort)
• 4 x 100 descending times (paddles last 2x 100) 20 rest
• 100m front crawl drill 6/3/6 30 rest
• 4 x 100 descending times (paddles last 2x100) 30 rest

Negative splits

• 200m FC (100m at 75%, 100m at 80-85%) 40 rest
• 100m FC (50m at 75%, 50m at 85%) 30 rest
• 2x 50m (25m at 90%, 25m at 70%) 20 rest

6x50m Descending splits (effort 70, 75, 80, 85, 90, 95%) 15 rest

SWOLF (swim golf for distance per stroke & efficiency)

4x50m 15 rest
1 x 50m Count strokes per length and time yourself
1 x 50m Try and swim 2 strokes less
1 x 50m Try and swim 2 strokes less again
1 x 50m Hold stroke count minus 2 and try to swim faster

Cool Down
4x 25 FC Eyes closed swim – 10 secs gap
100m FC easy long relaxed stroke

Sample Day 10
1:00:00
2500m
Swim drills entry focus

Swim drills entry focus

Warm Up

200m FC
100m FC as 25m single arm L, 25m FC, 25m single arm R, 25m

FC Swim drills (entry phase focus)
2x 50m 10 seconds rest as technique drill as below
100 metres as 50 FC / 50 BC

1. Front crawl drag fingers
2. Front Crawl glide and rotate 10 seconds rest 100m
3. (25 metres long doggy paddle into front crawl)
4. Entry sculling
5. Glide 1000
6. Wide entry
7. Spearing
8. Touch head / shoulder / head
9. Flat hand entry
10. Glide practice kick (reach)

Cool down
200 metres easy swimming mix of FC / BC / Kick / Breast stroke

Sample Day 12
1:00:00
Half Ironman Key swim session, maintaining pace and effort throughout session. Practicing open water drills. Improving butterfly technique

Warm up:

800m as 1st 600m FC then alternate by length BC and Br
4x 25m Kick “head lead body dolphin with fins” to get undulating effect (– see GO SWIM video from egtri.com link on training page)
100m of 1 stroke butterfly and 1 stroke breast

Main Content:

400 FC Paddles and pull 60 rest

10x 200m with 30 rest
• No.s 1 + 3 turnarounds and bilateral every 3
• Numbers 2 + 4 IM (use pull buoy on all including breast stroke – do fly kick)
• No.’s 5 + 6 swim FC easy
• No.s 7 + 9 double sighting every 5
• No.’s 8 + 10 Time trial hard 85% effort

100m FC paddles with just fingers through loops – not wrists 20 rest –
(if losing paddle then push phase of stroke is incorrect. )

2x 500m hard FC 80-85% 30 rest
2nd 500m negative split

Coaching Points (CP’s):

ButterFly technique
• use 2 kick per 1 arm stroke, ie, one at hand entry and one at exit
• Use pull buoy on fly to keep legs together
• Keep chin just above water when breathing
• Try to stay flat on water so not rising out too much
Double sighting
• Look up forwards with water just below nose, won’t disrupt stroke this way
• Take a first glimpse, then sight again straight away to get better picture

Sample Day 15
1:00:00
3 Maintain pacing at lactate threshold and pull phase technique

Maintain pacing at lactate threshold and pull phase technique

Power Stroke Swim Bands

4× 45 secs Early vertical forearm full pulls

Warm Up

200 FC
100 Single arm serape (rotational) pull

Swim drills (pull phase focus)

100 metres front crawl – pull on a rope 30 rest
100 metres FC - swim over a barrel 30 rest
100 metres FC – diagonal pull phase 30 rest
Main Session (Lactate threshold / Critical Swim Speed set)
2 x 200 at T pace (80%) 40 rest

16 x 50m FC 80% (reducing recovery 20, 15, 10, 5 secs between and repeat)

Aim to hold the same pace throughout despite less rest periods

So sets of 4x50m with rest as follows:
1. 20 secs
2. 15 secs
3. 10 secs
4. 5 secs

SWOLF (swim golf for distance per stroke & efficiency)

4x50m 15 rest
1 x 50m Count strokes per length and time yourself
1 x 50m Try and swim 2 strokes less
1 x 50m Try and swim 2 strokes less again
1 x 50m Hold stroke count minus 2 and try to swim faster

Cool Down

200 fc ¾ catch up
100 bc

Sample Day 17
0:45:00
Catch drills swim session

Catch drills swim session

200 WU
Main set
Pyramid set of drills.
Do the following for each drill

25m 10 rest
50m 20 rest
75m 30 rest
100m 40 rest
75m 30 rest
50m 20 rest
25m 10 rest

1. Fists
• ring
2. Over a barrel
3. Single arm alternating fists (1 hand open 1 hand fists)
4. Thumb at 80 degrees
5. Single arm fists
6. Catch ups and downs
7. Glide practice kick
8. Single arm evf
9. Single arm fists and pull
10. Catch 3


CD 200 mix of strokes

Nick de Meyer
|
Sound Coaching

Nick has been a Level 3 British Triathlon Coach for 10 years, and has been a master endurance coach with Training Bible Coaching UK in that time. He is also a Training Peaks Level 1 Coach, and was formerly a Regional Development Coach for the South East region for British Triathlon.

Alongside his online coaching business, Nick also runs Speedy Swimming which specialise in 1-2-1 front crawl technique lessons, endless pool swim video analysis, swim clinics and group swim sessions