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


  • SD Swim Camp 2022

 

 

ANALYSIS

Butterfly

Time key frames:

Time

 

0:00 – 0:07

Don’t just drop into the water, use your legs to jump strong and take the speed into the water.

Make sure to put your arms into a streamline very tight before breaking the water. Also be sure to have both of your legs tense and in line when you dive.

Do a faster and stronger underwater kick.

0:07- 0:13

You are missing 1 kick, in butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish pulling) is the strong kick, the first one (when your arms enter the water is a smaller one.

When you take a breath do not come up, you want to use the pull to move forward not up, with the pull and kick it will be enough to take your head out of the water and breath.

0:13- 0:23

You need to keep your ankles on plantar flexion at all times, if you kick in dorsiflexion it will not help you move forward. 

Areas to work on, in general:

  • Start working a bit more on your strength, you can do some dryland exercises, these videos can help you: videos 
  • Work on the synchronization. Focus one day on one thing, then the next day another point, do not try to correct it all at once.

 

Butterfly examples:

Butterfly

Good

Could be better

Needs work

x

1. Two beat kick

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. 3 positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

x

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:

0:01 – 0:15

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. 

0:33 – You can notice the knees even more here

Make sure to pull strong and accelerate each time.

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

0:15 – 0:19

When you do the flip turn keep your arms straight and with your hands to do a curl so it helps you turn better and land better.

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Do a strong push and underwater dolphin kicks.

0:20 – 0:32

Do not rush your stroke pull, when your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Areas to work on, in general:

  • Work on one thing at the time, start with your kick. 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

x

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

Other observations:

Breaststroke

Time key frames:

0:01 – 0:10

You are doing your kick and your stroke at the sametime, 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 finish the kick (it will be the fastest part of your stroke)

Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water

Throw your hands strong to the front with speed, not just put them in front.

0:10 – 0:15

Your pull is too narrow, pull more to the sides then back and then bring them together.

The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.

0:17 – 0:35

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

After pulling all the way down on your pullout, put your chin close to your chest do not look up.

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Areas to work on, in general:

  • Focus on your synchronization and kick, we have a dryland video on that, that can help you.

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

x too narrow

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 pull out

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

Time

 

0:01 – 0:11

When kicking your leg comes up have it straight, then bend it to kick down.

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 and glide it as much as you can to the front, right now you are gliding diagonal down and front (specially your left hand)

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

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.

0:11 – 0:15

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn and in a horizontal direction.

With the dolphin kicks you start to come closer to the surface and not up too fast, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:15 – 0:22

Keep the fingers closer together and bit tense, specially your right hand.

You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

  
  

 

Areas to work on, in general:

  • Work on one thing at the time. Then once you correct it go to the next point.

 

 

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: