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100m Front Crawl

100m Front Crawl . Explaining strengths and weaknesses. Technique Criteria Controlled, fluent, consistently effective, minimum of effort – Usually controlled, some fluency, inconsistent, effort evident – No control, jerky, no consistency, high effort for no effect. TOTAL TIME. 1.49.43.

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100m Front Crawl

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  1. 100m Front Crawl Explaining strengths and weaknesses

  2. Technique Criteria • Controlled, fluent, consistently effective, minimum of effort • – Usually controlled, some fluency, inconsistent, effort evident • – No control, jerky, no consistency, high effort for no effect TOTAL TIME 1.49.43 Class Place 7th My best 25m: 21.02 1st 25m – approximately 0.5 second slower than best 25m time 2nd 25m – approximately 1 second slower than 1st 25m 3rd 25m – evenly paced with second 25m 4th 25m – equal to or faster than middle two 25’s Stroke efficiency 59% - 46% T5 Test: 250m base speed 0.76m/s Less than 1m/s below average More than 1m/s above average Class best 100mm: G- 1.34.92 B- 1.14.00 Regional best 100m: G-1.03.62 B – 59.75 SCAT : 21 – showing anxiety

  3. Strengths Swimming is not one my strong activities but after this performance I have been able to identify that I have been successfully competitive within the class, finishing 7th out of 20. My level of Muscular and Cardio respiratory endurance is not a direct strength but is good enough to allow me to finish the performance with a degree of consistency. My pacing splits are relatively close with no major significant drop offs (average of 2secs) while my arm pulls are also relatively consistent throughout each 25m (lowest 13 to highest 17). I was able to complete the 100m mainly with a controlled and coordinated stroke (as noted by the 2 rating from the criteria) although as I got tired I did feel I was having to apply more effort.

  4. Weaknesses On closer analysis of my data I can see that my Cardio respiratory endurance (CRE) is a main weakness within my performance. I know this because in comparison to suggested pacing criteria (Maglischo, Swimming Faster) my pacing is too slow. I swam the first 25m over 2 sec slower than I should be capable of. My second 25 was 1 second slower and most significantly my 3rd 25m was over 3 seconds slower.This shows I have not been able to swim at a fast enough pace using aerobic energy production.Additional data to show that CRE is weak is that my breaths per 25m increase consistently showing my muscles are short of oxygen. My T5 focused test to measure my CRE base level also gave me a score of 0.76m/s which is below the average of 1m/s for swimmers of my age. My speed endurance ability is also a weakness. I was unable to increase my pace over the last 25m as expected.My last 25m was my slowest split. This shows that I can’t tolerate the build up of lactic acid in my muscles and increase my pace under anaerobic conditions. I also found that my coordination was not as effective as it could be. My efficiency ranged from 59% in the first 25m to 46% in the last.This shows that I am not as coordinated and controlled as I would like. The lack of efficiency can also be noted by my increase in strokes per 25m from 13 in the first 25m to 17 in the last. I approached the swim with anxiety and was concerned being in a competitive situation. My SCAT test result of 21 indicates that I had a high level of anxiety. This shows that I was uncertain about how to approach the swim and less positive than I should have been. My overall performance time has been affected by these weaknesses. I am 14 seconds slower than the fastest girl in the class and 46 seconds slower than the winning time for my age at the Regional schools event.

  5. 100m Front Crawl Development Needs

  6. Development Needs As 100m front crawl is a high intensity, short term endurance based event I know that I need my lactic acid energy system to work effectively to provide the fast source of energy I require to improve my time. Improving cardio respiratory endurance is the most important factor in doing this. With more efficient CRE I will be able to keep my muscles supplied with oxygen while swimming at a faster pace. This will prevent me going into oxygen debt and delay the build up of lactic acid in my muscles that slows me down. This should allow me swim a faster first 75m. I also need to improve my coordination to make me more efficient. This will enable me to take less strokes and create more propulsion which will help conserve energy and assist also with the delay in lactic acid build up. Developing speed endurance is also a target. If I can condition my body to increase pace while tolerating the build up of lactic acid in my muscles it should allow me to finish the race at a faster pace. Finally, I need to reduce my anxiety levels and understand how to use rehearsal to mentally prepare for an effective swim.

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