Challenges

SWORDFISH:

1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =

Times

50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:

Awards


  • San Diego 2023

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:13

When you doing the streamline you must keep your arms in a good extension with your head in between your biceps. One hand on top of the other one. 

When you do the breakout do a strong for the first stroke so you can carry the speed of the underwater, if you start the first stroke and you are too deep or you do it slow you will lose your speed.

Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

You are missing the fundamental movement of butterfly, chest and head down, hips up, do not rush your stroke or try to do many strokes. This video will help you understand it better: Video 

Put attention on the second kick (when your arms finish pulling) it must be the strongest kick, and you are doing it but smaller, the first one (when your arms enter the water) is a smaller one. 

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.


0:13 – 0:21

Work on the movement of your hips up and down, do vertical kick, and focus on moving your hips.

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

Make sure to do 2 kicks per 1 stroke.

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

Areas to work on, in general:

  • To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

7. Good head position

x

8. Hands pulling towards hips

x

9. Bending of the knees on the second kick

x

10. Ankles in plantar flexion

x

11. Big toes touching 

x

12. Bent elbows when pulling

x

13. Pulling forwards, not upwards

x

14. Head entering the water before the arms

x

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:10

You need to do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

You are moving your knees up and down too much, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.


0:10 – 0:20

Finish your pull all the way that your arms are stretched next to your tights. 

Keep your arms straight at all times when you are in the recovery phase, now you are bending it too much. 

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide.

Here are some exercises that can help you with that: Backstroke workout

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.


0:20 – 0:31

The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, next time reduce two and do the last one in a freestyle stroke, this will help you turn better.

Push of the wall, then wait a little bit more then start the dolphin kick, if you kick right aways you will cut the speed of the push.

Areas to work on, in general:

  • Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.
  • Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.  
  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once. 

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

x

2. Continuous movement of arms

x

3. Shoulder rotation

x

4. Hips rotation

x

5. Arms not crossing the middle line

6. Hips close to the surface

x

7. Neutral head position

x

8. Short quick kicks

x

9. Clean hand entry

x

10. Steady head

x

11. Pull and kick well synchronized

x

12. Knees straight when going down

x

13. Ankle plantar flexion

x

14. Freestyle stroke before the turn

x

15. Strong push

x

16. Good break out

x

17. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

0:00 – 0:14

When you push of the wall make sure you keep your legs together, the tips of your feet should be touching and your core must be activated. 

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the push. 

Do keep your head up on each breath, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down. 


0:07 – 0:14

You need to stretch and tighten your arms in a good streamline to the front on each stroke. When you are gliding try to do it closer to the surface, this way your stroke will be more efficient.  

In the pull open more your arms to the sides. Then bring them together but without letting your elbows cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

When you kick change your feet to dorsiflexion position, check this video to understand the kick: Breastroke Kick


0:14 – 0:28

Do not pull down; you need to pull to your sides and down at the same time in circular motion. 

You are not doing correctly the breaststroke kick. Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs.

When finishing your kick, extend your legs and point your toes as much as you can. 

Areas to work on, in general:

  • Work on your synchronization. You are doing your kick and your stroke at the same time, it should be your stroke first hands to the front then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you straight then finish the kick (it will be the fastest part of your stroke)

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front. 

Breast examples:

 

 

 

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x

3. Shooting arms in from with speed

x

4. Chest down, hips up

x

5. Neutral head position

x

6. Ankles in dorsiflexion

x

7. Open ankles first, not the knees

x

8. Narrow pull

9. Narrow kick

x

10. Chest elevation when breathing

x

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

x

14. Horizontal/up pull out

x

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:07

Good position of your body, high in the water close to the surface.

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down. 

This Drill it’s gonna help you to fix that: 

Kick on side. 1 arm up

*If you are sprinting, then you do need to glide as much* But still you need to have for a small moment your arm fully stretched at the front of you.

Keep the fingers closer together and bit tense, here you can see how you are separating your fingers to much. 


0:07 – 0:10

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn.

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

Make sure in the breakout you are almost in the surface.


0:15 – 0:25

*sorry is not you, please ignore it*


0:25 – 0:33

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Your elbow breaks the surface first, the hand should enter first then the arm follows.

Don’t forget you need to finish your pull all the way back, do not bring it out before.

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down. 


0:33 – 0:45

Same thing on the turn, do the flip turn, push them rotate into freestyle.

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for gliding.

You are taking your head out too much to breath, remember it should only come out half of the face.

Here you can see how you can correct it: Correct breathing

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Do some sets with paddles to gain strength.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.

Free examples:

Freestyle

Good

Could be better

Needs work

1. Legs horizontal position

x

2. Ankles in plantar flexion

x

3. Arms not crossing

x

4. Correct breathing timing

x

5. Breathing technique

x

6. Legs and hands synchronized

x

7. High elbow above water

x

8. High elbow below water

x

9. 5mm Finger spread

x

10. Good head position

x

11. Steady head movement

x

12. Core stability

x

13. Glide / reach in front

x

14. Elbow bent when pulling

x

15. Hand gliding when breathing

x

16. Relaxed wrist in the recovery

x

17. Knees straight while going up

18. Good rotation

x

19. Clean hand entry

x

20. Fast flip turn

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: