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


  • Los Cabos 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:16

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. You need to work on your flexibility/mobility of your shoulders. 

You have a good pull. You must work on the mobility of your hips, make exercises outside the water, especially core workout. This will help you to make your kicks with more fluidity. 

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 

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.

Now you must work on your synchronization. Put attention on the second kick (when your arms finish pulling) it must be the strongest kick, the first one (when your arms enter the water) is a smaller one.  

The head should enter the water before the arms, make sure you put in your head before the arms.


0:16 – 0:28

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish both at the same time. In butterfly there is no gliding, you need to start the pull right when your arms go in. 

On the recovery. Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other. 

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.

Here you can see better how you need to work on your hip movement. The hips must touch the surface of the water. 

Remember that 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 

  • To correct your breath do these drills (focus on pushing forward not up):

    Butterfly no breath    Butterfly Arms with Flutter Kick 

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

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here https://skillswimming.com/swimming-app/

  • Keep practice, you can start doing one correction at the time and as slow as you can, and once you feel secure you can continue with the next one. 

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

Freestyle

Time key frames:


0:00 – 0:09

You have a good rotation of your shoulders, but your hips are over rotating, specially when you breath.

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

You must pull with your hands first, right now you are pulling almost with your elbow, you need to keep your elbow high and then follows your hands and your forearms. 

Do not bend your hands on the pull, keep your hands more tense. 

You have a good kick, just try to not bend that much your knees, remember that the move comes from your core, not only of bending your knees. 


0:09 – 0:17

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

And you are taking too long to breath, you arm shouldn’t reach your face in the recovery of the arm, you need to bring back your head underwater sooner.

Good recovery of your arms, try to rotate more with your right side (when you are not breathing) will help to your glide. 

Keep your left arm close to the surface when you are breathing, right now you are letting down, and you don’t take advantage of your glide. 


0:17 – 0:24

When you turn, rotate your hands and use your arms to do a curl, you make it, but you must exaggerate that movement so you can flip better and have a better position to get into a streamline faster and better.

Keep your arms above your head, do not bring them all the way down.

Just remember do the flip turn push then you start rotating, you are trying to rotate into freestyle before or while you are doing the 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.


0:24 – 0:43

You got better on your glide, but you need to lock your elbow.

You are still over rotating your hips when you breath.

Your legs are higher in the water very good, just make sure when you bring your leg up you do it by keeping your leg straight.

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. They must be enter and glide in the same line as your shoulders. 


0:43 – 1:07

The position of your head when you breath improved a lot.

Focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick.

Right now you are bending the knee to bring your feet up.

Keep practicing all the details, good work!

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 and to fix the position of your hands. 
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Remember that the strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee. 
  • Work on the flexibility of your shoulder, these videos can help you: exercises 

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: