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


  • Swim Camp Singapore

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:09

You have a good position of your head. 

You need to work on your synchronization, the first kick it is good (when your arms are in front) but you are missing the second one, when you are finishing the pull.

Once your arms enter right away start the pull with your elbows up, do not glide, this way you will synchronize the second kick when you finish your pull and it will will help you to have a continuous stroke. 

Exaggerate the hip movement, the kick comes from your core not only by bending your knees.

Now you are doing freestyle kick. Keep your feet closer when you kick, big toes must be touching at all times. 


0:09 – 0:19

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke. Improving the synchronization will make this part easier for you. 

Develop greater flexibility outside the water in the lower back and ankles to facilitate the support of the stroke and the kick. The core it is an important part to make you feel more conformable and stronger while swimming. 

Remember to have a relax recovery. Make sure you do not rush your stroke, keep your arms extended. 

Areas to work on, in general:  

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
  • 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 
  • The knees should not be separated as much, there is an opening but it is not very width. You can use an elastic band under the knees to keep the legs a little closer together. 

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 – 0:21

You are filling your lungs with air, trying to maintain your head out of the water, this is making your legs sink, try not having as much oxygen as possible on your lungs.

You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. 

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.

You are pushing the water down instead of backwards.

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat.

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

Do not do 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.

Areas to work on, in general:

  • You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
  • You can also work slowly 2 times a week on your ankle flexibility, here is a video that can help you link  
  • Work on keeping your kick up and near to the surface. You can make kicks without moving your arms and just feel the movement. 

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

15. Strong push

16. Good break out

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 – 0:03

Try practicing your pullout everytime you push of the wall, you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

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.


0:03 – 0:07

Make sure you finish your pull all the way, when you finish the pull your elbows should be touching your body, bring them close to your body asap.

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. 


0:07 – 0:16

You are doing your kick and your stroke almost 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).

When you’re gliding exaggerate your streamline. Keep your hands together when are in front. 

Open a bit more your stroke. Open your hands to the sides then you start to change the direction backwards and then bring them together. 

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 or a stretch band above your knees. 

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, glide much as you can. 

Areas to work on, in general:

  • You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide.
  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke.

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

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 – 0:10

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe.

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 recovery.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.

Open your elbow and pull with your hand in line with your forearm.

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times. 

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.


0:10 – 0:17

Good recovery, just try to get in your stroke to the water far from your head.

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.


0:18 – 0:47

Here try to align your hands with your forearm. 

Your pull has improved, but you need to glide even more. It will help you have a smoother style.

Your hands should enter farther ahead with each stroke.

Much better rotation, keep practice that glide. 

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.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Lots of improvement from the first day to the next ones, specially on your pull, you are pulling much better, also your kick you started to bring your toes closer to the surface. 

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

21. Good push

x

22. Compact flip turn

23. Good break out

Other observations: