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 – 0:12

First try this: Go down on the wall then push, point a bit diagonal towards the floor, this is to have more time underwarter with a good extension of your arms with your head in between your biceps. Then with your butterfly kicks start to bring you higher until closer to the surface.

Now you must work on your synchronisation. Chest and head down, hips up, do not rush your stroke or try to do many strokes.

In butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish the pull) is the strong kick, the first one (when your arms enter the water is a smaller one). 

This video will help you understand it better: Video 

Start the pull before, your pull should finish at the same time that your second kick. There is no gliding in fly, when your arms enter the water you start the pull.

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 bending to much your knees on the kick. Remember that the kick comes from your hips, not only of your knees.  


0:12 – 0:21

Here, your synchronization has improved a little bit, now you are not gliding, but you are still doing too many strokes without coordinating with your kick. Try swimming slower at first, and then you can gradually introduce power and velocity.

You have to synchronise your breath too. The head should enter the water before the arms, make sure you put in your head before the arms.

This drill is gonna help you with that:  

Butterfly Arms with Flutter Kick 

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

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. 


0:12 – 0:21

Remember to have a relax recovery. Make sure you do not rush your stroke, and have a good extension of the arms on the recover.

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. 

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

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

  • Keep practice, remember that 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

Backstroke

Time key frames:

0:00 – 0:17

Your body seems in a good position, but can be better. 

First, try to keep the air on your lungs and your diaphragm, this way your body are gonna stay on the surface easily. 

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

Your knees are out of the water, when your leg is going down keep it straight. Only the toes should touch the surface when you kick up. 

Check out this drills: Backstroke kick  

If you start to move your arms, always remember to breathe out through the nose, and maintain your head aligned to your spine. Combining this with your kick it will be easier. 

Tips:

  • If you want to start swimming complete backstroke, you can start with the next video: Backstroke workout 
  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.  

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

2. Continuous movement of arms

3. Shoulder rotation

4. Hips rotation

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

10. Steady head

11. Pull and kick well synchronized

12. Knees straight when going down

x

13. Ankle plantar flexion

x

14. Freestyle stroke before the turn

15. Strong push

x

16. Good break out

17. Fast arms tempo

18. Stable core

x

19. 5mm Finger spread

20. Effective hands movement

Other observations:

Breaststroke

Time key frames:

0:00 – 0:26

Try practicing your pullout every time you push of the wall, on the turn 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.

Breaststroke Pullout Tutorial Video 

Now you are doing your kick and your stroke at the same time, 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 straight then finish the kick (it will be the fastest part of your stroke)

Remember in breastsroke you should breath every time you do a stroke, so when you pull with your arms bring your head out of the water.

You are keeping your head up, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down on each stroke. 

The pull make it shorter/smaller, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.  

Here you can watch a drill to improve on this: Breastroke pull 

You are starting your pull down; you need to pull to your sides and down at the same time in circular motion.  

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front. 

Once you correct your synchronization, it will be easier. 

Throw your hands strong to the front with speed, not just put them in front. 

You are sinking, try throwing your upper body to the front/diagonally down, this way you will move forward and avoid sinking. 

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. 


0:26 – 0:44

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 

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 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 one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

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

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 – 0:13

On the stroke, you are pulling with your elbow and your hands almost at the same time, you must start your pull with your hand/forearm and then the elbow follows. 

Try to make your pull a little bit separated from your body, but maintaining your elbows upper. 

Check this: Glide Rotate Glide 

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. 

To correct this you must focus on your breathing, right now It seems that you are keeping the air in your cheeks, you must keep the air between the lungs and the diaphragm, this way your body will align. 

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

Focus on is bringing your kick closer to the surface and 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. Focus on is bringing your kick closer to the surface and 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.

Try this exercise to help you kick close to the surface: Grab from the wall, put your head down, hold your breath and bring your legs up and start kicking, make sure you have your legs all the way to the surface, once you master this, try breathing will keeping your legs kicking and high, still grabbing the wall with your hands.


0:13 – 0:33

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

Sometimes your elbow breaks the surface first, the hand should enter first then the arm follows. 

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

You are taking your head out too much to breath, remember it should only come out half of the face. 

Sometimes you have the tendency to look forward during the stroke. Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

Here you can see how you can correct it: Correct breathing

Here you can see better how you are bending your knees on the kick, focus on doing your kick smaller and continuous. 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide and your head, 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.
  • 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 
  • Do some sets with paddles to gain strength. 

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

22. Compact flip turn

23. Good break out

Other observations: