Riverdale & Lehigh Swimming

Videos for Instructional Purposes

This page will contain different videos for all the strokes and important points. These videos serve the purpose of demonstrating the mechanics that seems to be the most efficient and fastest mechanics at this point. In most of the videos, it will look like people swim quite differently but it is what the swimmers have in common that we will look at.

2018 Short Course World Championships
50 Free  -  Final
100 Free
200 Free  -  Final
400 Free
1500 Free
50 Free
100 Free
200 Free
400 Free  -  Final  -  Summary
800 Free
4x50 Free Men
4x100 Free Men
4x200 Free Men
50 Back   -  Final
100 Back  -  
200 Back
50 Back  -  SF1  -  SF2
100 Back  -  Final
200 Back
4x50 Free Women
4x100 Free Women
4x200 Free Women
50 Breaststroke
100 Breaststroke  --  Final
200 Breaststroke
50 Breaststroke  -  Final
100 Breaststroke   SF1   SF2
200 Breaststroke
4x50 Medley Men
4x100 Medley Men
50 Fly  -  SF1  -  SF2
100 Fly  -  SF2
200 Fly
50 Fly  -  Final  -  Summary
100 Fly
200 Fly  -  Final
4x50 Medley Women
4x100 Medley Women
100 IM  -  Final  -  Summary
200 IM  -  Final
400 IM
100 IM
200 IM
400 IM
4x50 Mixed Free Relay
4x50 Mixed Medley Relay
 Kromo Start 

For some of the videos BELOW, we will try to post notes and comments and try to point out the swimmer or swimmers that we think best demonstrate the main points for that stroke. It will also be a noticeable difference in the appearance of each stroke depending on the distance, but it is the main points that we will try to identify or point out.


Some videos from the 2015 World Championships in Russia.

For all the videos watch the catch/beginning of the stroke, rotation (shoulders and hips at the same time), recovery (high elbows), hand entry (where - in front of the shoulder and not too far forward), kick.

Here are some Freestyle videos from different championships to watch:

2015 Women's NCAA 100yd Free

2014 Nov College Inv Women's 50 Free

2013 World Champs Men's 50 free forward to 6:15, 8:02, 9:47, 11:27, 13:26

2013 World Champs Men's 200m Free, watch the underwater part and the video from the stands.

2012 Men's Olympic 400m Free Stroke is a little longer and some drop their elbow and it affects their catch, great race, and good technique. Forward to 3:30 





Some videos from the 2015 World Championships in Russia.

2012 Olympics 100m Backstroke
Watch when they are done with their stroke and rotation, it is almost so that the rotation starts before the hand comes up out of the water. That is not what is happening, they finish the stroke and they start the rotation and recovery at the same time. Also look at the underwater kicking (they kick in both directions, kicking both up and down). Look at the hand entry and how early/quickly they start the next stroke and how they do the pull. There are just a few seconds of each segment so there might be good to watch the video several times. The swimming starts around the 3:30 min mark.

2009 World Championships: 200m back men
I think the swimmer in lane 5 from Japan has the best stroke mechanics.

2009 World Championships: 200m back women
Swimming starts around 3:15

2009 World Championships: 200m back women
Swimming starts around 3:30

Backstroke start by Gary Hall Sr.
(this is one way of doing the start, but there are variations of this start - Watch the other Videos):

2014 Pan-Pac 200m Back men 
During the underwater filming watch Ryan Murphy to the left (I like that stroke).

2014 Pan-Pac 200m Back women 
Some good underwater filming.

2014 Pan-Pac 100m Back women 
Some good underwater filming and it includes the fastest female backstroker over the last two years, Emily Seebohm

2014 Pan-Pac 100m Back men 
Some good underwater filming.

Backstroke by Ryan Lochte, to bring the hand by the hip up as late as Ryan does you have to rotate a lot, as well as being strong and flexible. This might not work for everybody, but still, look to see how long his pull is and when the rotation takes place.

Backstroke turn by Ryan Lochte
Do not look too much forward. Also see where his feet hit the wall, in front/above the body.

Even in the 50m back the timing is the same (more and faster kicks):



Some videos from the 2015 World Championships in Russia.

The longer the distance the longer the stroke and more vertical movement.

Here are a few Fly videos that are online from some fast races in the last few years, look at the difference between the 50m, 100m, and 200m. Look and see when they kick, breath, reach forward.

The longer the distance the longer the stroke and more vertical movement.



Some videos from the 2015 World Championships in Russia.



Some videos from the 2015 World Championships in Russia.



  • This video is from USA Swimming in 2009, when I was at the Select Camp in 2013 according to their observations and research,
    1) do not lean too far back, more or less equal weight on both feet
    2) do not look too much forward before or during the start.
  • Here is an older video from Stanford but it is a simpler way of what USA Swimming described.




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