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





Thanks for coming a long way! You were a great addition to the team of swimmers in the camp. It was a pleasure sharing our knowledge with you. Thanks for being always open to hearing what we had to say.


Important * Try to do a more catch-up swim. *

Hands / Arms:

  • 2:09 By always spinning your arms, you are using a lot more effort than necessary. If you wait with one arm in front almost until the other arm finishes the stroke and the recovery you’ll be able to swim at the same speed but with a lot less effort.
  • Make sure your arms are not crossing.
  • 3:43 Stretch your arms when you enter the surface of the water.


  • Kick looks good. Maybe with a more catch-up swim you’ll need to adjust it and coordinate it with the arms.


  • 5:05 Do not move your head around to the side especially when you breath, your head only rotates in the same place to breath.

Flip Turn:

  • Keep your knees together in the turn.
  • Make the flip turn then rotate.
  • 4:20 Make sure your hands are pointing down when you turn.
  • 4:21 Do a bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below


Important  * The right hand is pulling down. Make sure your fingers are pointing up in the middle of the pull *

Hands / Arms:

  • 3:31 Bend the elbows a little bit more.
  • Try to pull more with your forearm. Putting your forearm in a more perpendicular position to your body.
  • 2:14 Keep your wrist rigid


  • 2:33 Do a more aggressive rotation, so your hand goes deeper and you can pull more water.


  • 3:48 Bring your hips closer to the surface.
  • When the knees are kicking down they should be straight, then you bend them a little on the way up.


  • 4:50 Always count your strokes from the flags to the turn so you know when to turn or to touch the wall without looking.


Important * Put your head down and push your chest and lift hips up. *

Hands / Arms:

  • Glide a little longer.
  • 2:08 Throw your hands with more power to the front.


  • 2:20 Open your ankles first and then the knees.


  • 2:00 Do just one dolphin kick, not two.


  • Put your head down when gliding.

**good timing legs and arms.


Important * Bend your elbows a little more. *

Hands / Arms:

  • 2:06 Bend your elbows more and finish the stroke almost touching the hips.
  • 3:13 In the recovery part keep your elbows straight and wrists relaxed.


  • 3:05 Bring your hips higher on the second kick. (The kick where your arms are in front) and your chest is down
  • More hip movement.
  • The kick comes all the way from your core


Important * Get your legs together when entering the water.*

  • Engage your core when entering the water so you go in like and arrow.
  • The whole body goes through the same place 
  • Keep practicing the dives

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.

Box jump over

  • Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
  • Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
  • Complete the movement by standing up erect on the box.
  • Step off the box in a slow, controlled manner.

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

Seated box jump

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

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.