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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:06

On the synchronization try to make the second kick at the same time as you finish your pull. 

This video will help you understand it better: Video 

You are gliding, not too much but you can start your pull before. In butterfly there is no gliding, you need to start the pull right when your arms go in.

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.

You are raising your head much earlier to come out and breathe. Try to do it when you are closer to the surface. 

Remember that the kick comes from your hips, not only of your knees.  

Raise your hips higher when your arms are in front and your head and chest are sunken. Your hips must be touching the surface. 


0:06 – 0:16

You have a good turn, just try to compact yourself more, it will help you to make it faster. 

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

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed. 


0:16 – 0:23

Remember to keep your feet closer when you kick. Big toes must be touching at all times.

Good work, keep practicing! 

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.

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • The next drill will help you to your tempo:  Biondi Drill
  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link

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

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:08

On the turn try to do the last stroke stronger or kicking faster to turn closer to the wall, this way you will have a better position to have a stronger push. 

You can compact yourself a little bit more while turning. 

Make sure to have a tight streamline everytime you push off the wall, keep your head steady between your arms. 

Try to move more your hips on the underwater kicks, remember that the movement comes from your core, not only of the bending of your knees. 

0:08 – 0:12

Do shorter kicks. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.

Check out this drills: Backstroke kick 

Sometimes you are over rotating your hips, they don’t have to rotate much as your shoulders, try to keeping them more stable.

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

0:12 – 0:20

Good recovery just relax your shoulders, and use your rotation on your favor. 

You are doing a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

You are moving your head up and down, try to having it right in the middle aligned to your spine. 

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater. 

Areas to work on general:

  • Check out this drills for your kick: Backstroke kick 

  • You can practice your kick without moving your arms, only your rotation and feeling your kick.  
  • Work on strengthening your core for a better position in the water.

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

x

Other observations:

Breaststroke

Time key frames:

0:00 – 0:16

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. 

You are starting your pull down; you need to pull to your sides and down with more strength at the same time in circular motion. Using your pull to bring you upper will help you to achieve this. 

You are raising your head before starting the pull. You must keep your head aligned to your spine.

Do not put your head down when gliding, is making your whole body sink. Throw your head diagonally front and down.

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast long course, then you can throw your hands a bit deeper to have a longer glide. 

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 

When you finish your kick you are making a little butterfly kick, try to avoid this. Just when finishing your kick, extend your legs and point your toes as much as you can. 


0:16 – 0:23

Do not push yourself off the wall too deep, you must do it diagonally to the floor.

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


0:23 – 0:29

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. (correcting your head 

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

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. 

Areas to work on, in general:

  • Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible.  
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

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

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

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:


0:00 – 0:11

Here when your right arm goes in, it is supposed to glide horizontally closer to the surface, right now you are gliding to the outside, make sure that when your arm enter the water you change the direction to the front, inline with your shoulder.

Sometimes you have the tendency to look forward during the stroke, try avoiding this. Keep your head aligned to your spine. 

Try to not bending your hands when starting your pull, they must be aligned to your forearms.  

Pull with your elbows high, so once you finish your glide, keep your elbows closer to the surface to start your pull. 

Do some sets with paddles to gain strength on this. 

Remember to maintain your hips high, they must touch the surface all the times. 


0:11 – 0:16

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.


0:16 – 0:23

Here you can see better how your right arm it’s gliding too wide, it must be enter and glide in the same line as your shoulder. 

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

Keep your fingers together and your hands more tense. 

Put attention on always feel how your toes touch the surface on each kick when is coming up, that will help you to maintain your kick high. 


0:23 – 0:48

Good! You improve your glide with your right arm, remember to keep practicing so later can be an automatic movement. 

You can try to breath each 3 strokes, this to help you to improve your glide with both arms efficiently. 

Your head still moving up and down, remember that should be in the middle between down and the front. 

The head dicts the position of your body. 

Focus on is bringing your hips closer to the surface and focus on having your legs straight when going up, activating your glutes, hamstrings and lower back.

Compact yourself more while doing the turn, this will help you to putting your feet in a better position without doing extra movements. 


0:48 – 1:01

Better position of your hands here. 

You improve your stroke, now you do not rush it that much.

Focus on your right arm on the gliding.

Remember the kick. Try this drill to help you kick close to the surface: Breaststroke arms flutter kick

Areas to work on, in general:

  • Here are some exercises to correct and practice your glide: Smooth swimming

  • Work on the flexibility of your shoulder, these videos can help you: exercises 

  • Work on your ankle flexibility for a stronger kick, do dryland training these videos can help you: videos
  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

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: