How to Analyze Your Swim Technique Using Video

There is a famous saying in swimming: "Feel isn't real."

What you think you are doing in the water often differs vastly from what you are actually doing. You might feel like your arm is reaching straight forward, but video evidence could show it crossing over your head. You might feel like your body is flat, but video could reveal sinking hips.

For swimmers in Singapore aiming to refine their strokes for SwimSafer Gold, competitive meets, or triathlon training, video analysis is one of the most powerful tools available. It provides objective feedback that accelerates improvement faster than feel alone.

This guide explains how to safely and effectively use video to analyze your swim technique, from equipment setup to stroke-specific checkpoints.

🎥 Why Use Video Analysis?

Self-correction has limits. Video analysis bridges the gap between perception and reality.

Benefit	Explanation
Objectivity	Removes guesswork. You see exactly what is happening.
Slow Motion	Allows you to freeze-frame fast movements (like hand entry).
Progress Tracking	Compare videos from Month 1 vs. Month 6 to see improvements.
Remote Coaching	Send videos to coaches for feedback without being in the same pool.
Motivation	Seeing technical improvements boosts confidence.

📱 Equipment You Need

You don't need a professional broadcast camera. Modern smartphones are sufficient.

Item	Recommendation	Why It Matters
Smartphone	iPhone or Android with Slow-Mo (60fps/120fps)	Higher frame rates allow smoother slow-motion playback.
Tripod/Gorillapod	Flexible tripod that can wrap around railings	Keeps the camera steady; shaking ruins analysis.
Waterproof Case	Essential for underwater shots	Protects your phone from water damage.
Polarized Sunglasses	For the person filming above water	Reduces glare on the water surface for clearer visibility.
Analysis App	Coach's Eye, Hudl Technique, or Dartfish	Allows drawing lines/angles on the video for detailed breakdown.

🎬 How to Film: Angles and Lighting

To get useful data, you need clear footage from specific angles.

1. Above Water Angles

• Side View (Profile): Place the camera on the pool deck, level with the water surface. Capture the full stroke cycle.

• Front View: Film from the end of the lane (looking down the lane). Checks for hand entry width and head position.

• Back View: Film from behind. Checks for rotation symmetry and kick consistency.

2. Underwater Angles (Check Pool Rules!)

• Side View (Underwater): Shows body position, kick depth, and catch phase.

• Bottom View (Overhead): Shows hand entry alignment (crossing over vs. straight).

⚠️ Critical Singapore Pool Etiquette: Many public pools in Singapore (e.g., ActiveSG complexes) have strict rules against photography and videography due to PDPA (Privacy) laws.Always ask permission from pool management before setting up a tripod.Never film other swimmers. Ensure the lane is empty or blur out others.Private Pools: Condo or hotel pools are easier for filming, but still respect other residents' privacy.

🔍 What to Look For: Stroke-Specific Checkpoints

Once you have the video, use slow motion to check these key technical points.

🏊 Freestyle (Front Crawl)

Body Part	What to Check	Ideal Technique
Head	Is it lifting forward?	Eyes down, water line at forehead.
Hand Entry	Is it crossing the midline?	Hands enter shoulder-width apart.
Elbow	Is it dropping during pull?	High elbow catch (early vertical forearm).
Hips	Are they sinking?	Hips high, body rotating along spine.
Kick	Is it too wide?	Narrow kick from hips, not knees.

🔄 Backstroke

Body Part	What to Check	Ideal Technique
Head	Is it moving side-to-side?	Head still, chin tucked slightly.
Arm Recovery	Is the arm straight?	Straight arm recovery, pinky enters first.
Rotation	Is there enough roll?	Shoulders rotate 30–45 degrees.
Kick	Is it breaking the surface?	Toes just break surface (creating splash).

🐸 Breaststroke

Body Part	What to Check	Ideal Technique
Timing	Are pull and kick simultaneous?	Pull → Breathe → Kick → Glide (sequential).
Kick	Are knees too wide?	Knees hip-width apart, feet whip outward.
Glide	Is there a pause?	Full extension before next pull.
Head	Is it staying up too long?	Head returns to neutral as arms shoot forward.

🦋 Butterfly

Body Part	What to Check	Ideal Technique
Undulation	Is it from the hips?	Wave motion starts at chest, ends at feet.
Arms	Are they recovering wide?	Arms swing low over water, close to body.
Breath	Is the head lifting too high?	Chin skims water; eyes look down-forward.
Kick	Are there two kicks?	One small kick on entry, one big kick on push.

🛠️ Tools for Analysis

Don't just watch the video; analyze it.

1. Built-in Slow Motion: Use your phone's editor to slow the video to 0.5x or 0.25x speed.

2. Coach's Eye / Hudl Technique: These apps allow you to draw lines (e.g., body alignment line), add voiceovers, and compare side-by-side with pro videos.

3. Side-by-Side Comparison: Import a video of an elite swimmer (e.g., Olympic footage) and overlay your video to spot differences.

4. Stroke Count & Time: Note your stroke count per length and split times alongside the video to correlate technique with efficiency.

🇸🇬 Video Analysis Services in Singapore

If you prefer professional guidance, several options exist in Singapore:

• Private Swim Coaches: Many independent coaches offer video analysis packages where they film you and provide a detailed report.

• High-Performance Centers: Some specialized centers (e.g., The Swimming Lab, Pro Swim Shop partners) offer underwater video analysis with professional cameras.

• ActiveSG Squad Coaching: If you join a competitive squad, coaches often use video feedback during training camps.

• Online Coaching: You can film yourself and send the video to international online coaches for feedback (cost-effective).

📝 Step-by-Step Action Plan

1. Warm Up: Swim for 10 minutes to settle into your natural stroke.

2. Set Up Camera: Secure tripod on pool deck (ensure it won't fall in).

3. Film Sets: Swim 4 x 50m at race pace. Film from side and front.

4. Review Immediately: Watch while muscles are fresh. Note 1–2 key issues.

5. Drill: Pick one drill to fix the main issue (e.g., Fist Drill for catch).

6. Re-Film: After 10 minutes of drilling, film again to check improvement.

7. Save & Track: Keep a folder on your phone labeled "Swim Technique [Date]".

🚫 Common Mistakes Revealed by Video

What You Feel	What Video Shows	The Fix
"I'm looking forward."	Head is lifted, hips are sinking.	Look at the bottom tile.
"I'm pulling hard."	Hand is slipping through water (no catch).	High elbow drill.
"I'm kicking hard."	Knees are bending too much (bicycle kick).	Straighten legs, kick from hips.
"I'm gliding."	No pause between strokes.	Count "1-2" during glide.
"I'm rotating."	Hips are flat, shoulders twisting excessively.	Engage core, roll hips and shoulders together.

⚠️ Safety & Privacy Reminders

• PDPA Compliance: In Singapore, capturing images of others without consent can violate privacy laws. Always angle your camera to exclude other swimmers.

• Tripod Safety: Ensure the tripod is stable. A falling camera can injure swimmers or damage pool tiles.

• No Flash: Never use flash photography near pools; it can blind swimmers underwater.

• Focus on Swimming: Don't spend so much time setting up cameras that you lose workout intensity. Video analysis should be a tool, not the whole session.

Conclusion: See It to Believe It

Video analysis transforms swimming from a feeling-based activity into a data-driven skill. By objectively seeing your stroke, you can make precise adjustments that lead to faster times, less fatigue, and lower injury risk.

Whether you are preparing for SwimSafer Gold, training for a triathlon, or just wanting to swim more efficiently at your local ActiveSG pool, picking up your phone and hitting record could be the breakthrough you need.

Remember: The goal isn't to look like an Olympian overnight. It's to be slightly more efficient today than you were yesterday.

Ready to film? Check your pool's photography policy, grab your tripod, and dive in.