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50 Free L:

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • 1st Skills N’ Talents Swim Camp




I want to thank you again for trusting us. Must importantly thank you for sharing your verbal and not-verbal feedback, which will only make our future camps better. But most importantly thank you for sharing your unique personality, which turned to be an essential part of the camp experience. Your willingness to face your fears inspired us all. Thank you for being so generous on your blog. We will continue to fight for the good parts of social media.


Important – * Find that horizontal balance by pushing chest down *


Hands / Arms:

  • 0:04 Glide more, when your arm goes in strecth it to the front.
  • 1:19 When you breath the right arm crosses your middle line.
  • Recovery of the arm – *have a higher elbow
  • Right now the elbow enters before hand. The hand should enter first then the elbow follows.


  • Do not take as much air as possible on each stroke, just breath in a little and breath out more continuously.


  • 2:20 Do not bend your knees to kick, the kick comes all the way from your core.


Important – * Your fingers should point to the sky in the middle of the pull *

Hands / Arms:

  • 0:35 Bend your elbow to pull.


  • Your rotation is good, but your pull makes your body zig zag. Find your balance with the drills in the recommended videos.
  • Find your horizontal balance by practicing kicking on your side, pushing chest down and bringing hips up.
  • 1:40 Your head can be a little more neutral, so get your chin a little closer to your chest.


  • 0:31 Remember that the kick comes all the way from your hips, not only by bending your knees.


* Important – Timing is key. Breath + Pull +Kick then another dolphin kick in the recovery of the arms.

Hands / Arms:

  • When you do the big kick pull hard so your body goes out of the water and the recovery of the arms goes above the surface.


  • 0:21 Use your hips more to have a bigger ondulation, this will make it smoother.


  • Put your head down when your arms are in the front, and when you pull bring your head out of the water.


  • Remember to have a streamline when pushing from the wall.
  •  Start your dolphin kick a little sooner, right now there is too much glide.
  • Move you hips up and down more for the dolphin kick.
  • 0:12 Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below


Open Turn:

  • Bring your knees closer and faster to your chest.



  • Make sure the body goes to the same hole where your hands go in.
  • Bring your hips up when you are going in, engage your core so you go in straight


Agosto 7-14, 2019


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.