1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Thailand Swim Camp 2019





I want to thank you for trusting us. Your sense of humor was great for the camp dynamics. Thanks for sharing your interesting stories and being interested in ours. Even in tough times you were always funny and dedicated to the camp.


Important * Always keep track of where your hands are, specially the right one. *

Hands / Arms:

  • 1:20 Pull with “high” elbow. The first part of the stroke is about grabbing the water and trying to put your forearm in a vertical position.
  • Always make sure to reach to the front.
  • 5:44 Pull more water with each stroke, have your wrist more rigid and align with your elbow. 


  • 2:02 Looks good, just try to bring your hips a bit higher.


  • Keep a tight core when you swim, that way when you rotate you’ll swim in a straighter line.


  • Find that speed of the turn where you land with both feet in a position to push without slipping to make a turn a little faster.
  • 4:10 Make sure your hands are pointing down when you turn, when you do the curl with your biceps


Important  * Don’t wait for the arm to finish to start moving the other one. *

Hands / Arms:

  • 4:05 The elbow of your right arm pulls before your hand. Try to pull more with your forearm. Putting your forearm in a more perpendicular position to your body.


  • Do a more aggressive rotation, so your hand goes deeper and you can pull more water.



  • 7:10 Always count your strokes from the flags to the turn so you know when to turn or to touch the wall without looking.


Important * Use your core to lift your torso up when you breathe. *


  • 0:55 Throw your hands with more power to the front


  • 0:52 Lift your hips when you are gliding.
  • 0:08 Open your ankles a bit more so you can kick stronger. 


Important * Use your hips more. *

Hands / Arms:

  • 0:58 Bend your elbows a litle more to the sides to pull better.


  • 0:11 Bring your hips up higher when your chest is down
  • More hip movement.


  • Start to pull before, when you finish the strong kick the 2nd kick you should finish the pull.


Important * push strong from the block*

  • 0:40 was a good dive, good angle when entering the water.
  • Push off the block strong with the right leg.
  • Engage your core when entering the water so you go in like and arrow.
  • Use your core for the underwater dolphin kick.

Open turn

Important * Bring your knees closer and faster to your chest. *


OCT 14, 2018



This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.


  • From a standing position, drop down onto your hands and kick your feet straight back.
  • Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.
  • Jump upward, lifting your arms overhead into a streamline.
  • Absorb the landing by dropping straight down into another repetition.

Back squat

  • Rest the barbell across your upper back and position your feet shoulder-width apart.
  • Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  • Return to the starting position by straightening your legs.


  • Stand with your mid-foot under the barbell
  • Bend over and grab the bar with a shoulder-width grip
  • Bend your knees until your shins touch the bar
  • Lift your chest up and straighten your lower back
  • Take a big breath, hold it, and stand up with the weight

Kettlebell swing

  • Pick an iron weight that is reasonable for your quality level.
  • Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
  • Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward. 
  • Ingest the portable weight as it takes after a similar way back to the beginning position.
  • Make a point to keep your arms straight the whole time.

Underwater Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

Dumbbell Step-Up

  • Holding a dumbbell in each hand, stand facing a box.
  • Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
  • Step down with the leg that initiated the exercise.
  • Repeat, initiating the exercise with the opposite leg.


  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.