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. It was a pleasure to meet you. You were always willing to keep learning and you learn very fast. You are very athletic and it was fun sharing our knowledge with you.


Important * When you breathe keep your arm in front gliding until the head comes back. *

Hands / Arms:

  • 3:45 Keep your hands and wrists in line and relaxed during the recovery.
  • Bend your elbows more to the sides so you pull in the middle of your body.
  • 4:30 Look in the video below how he stretches to the front and then pulls in a straight line.


  • Looks good but always try to keep your knees close to each other.


  • 4:37 Use your rotation to breathe, don’t turn your head that much.



Flip Turn:

  • 3:02 Make sure your hands are pointing down when you turn.
  • 3:02 Do a bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below


Important  * More aggressive rotation. *

Hands / Arms:

  • 3:48 In the last day your pull is way better. Now with a more aggressive rotation you’ll be able to pull with bigger muscles like your chest.
  • 4:30 Do a more aggressive rotation, so your hand goes deeper and you can pull more water.

Body position:

  • 3:25 Push your chest down and lift hips up.


  • 5:06 Kick is still too wide, do a narrower kick.


  • 4:28 Use also your hips to rotate.


  • 4:02 Push deeper a little more so you can do the dolphin kicks.



  • Use your core to do dolphin kicks.
  • 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. You can only do 1 freestyle stroke when turning.


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

Hands / Arms:

  • Your pull looks a lot better.
  • 4:12 When you finish the pull of your stroke the elbows should be touching your ribs.
  • 3:15 Throw your hands with more power to the front.
  • Try to bring your body closer to the surface so you can use your back muscles to lift your torso up.


  • 2:43 Lift your hips when you throw your arms to the front and your gliding.
  • 3:15 Open the ankles before you open the knees.
  • You can use a pull buoy and do normal breastroke kick to correct this.


Important * When you pull, bend your elbows more in the middle part of the pull.*

Hands / Arms:

  • You have good timing (kick and pull)
  • 3:08 When you pull, bend your elbows more in the middle part of the pull.
  • Make sure you grab more water each stroke.
  • Look how close the hands are in the pull in the video below.


  • 2:15 Bring your hips up higher


We didn’t have much footage of your dive but you did improved a lot.

  • Push off the block strong with the right leg.
  • Engage your core when entering the water so you go in like and arrow.
  • Make sure you change the angle of your dive horizontally when you are entering the water so you don’t go deep.


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

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.