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


  • Los Cabos 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:19

Work on your breathing. Here you can see how you are keeping air on your cheeks instead on your lungs and diagraphm. On all the strokes of swimming, you should swim as close to the surface as you can, so when you change your breathing all your body will have a better buoyancy and stability on the water. 

Now, when you doing the streamline you must keep your arms straight with your head in between your biceps. One hand on top of the other one. You need to work on your flexibility/mobility of your shoulders. 

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.

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. This will help you, timing Drill: Biondi Drill

You must work on the mobility of your hips, the hips must come out of the water, make exercises outside the water, especially core and back mobility workouts. This will help you to make your kicks with more fluidity. 

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.


0:19 – 0:30

Have a good extension of the arms on the recovery, right now you are bending your elbows. 

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.

Remember that the head should enter the water before the arms, make sure you put in your head before the arms.

Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

Remember that the kick comes from your core not only by bending your knees. 


0:30 – 0:38

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest.

Go down on the wall then push, point a bit diagonal towards the floor this is to have more time underwarter, then with your butterfly kicks they starts to bring you higher until closer to the surface. 

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 

  • To correct your breath do these drills (focus on pushing forward not up):

    Butterfly no breath    Butterfly Arms with Flutter Kick 

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

  • Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick
  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here https://skillswimming.com/swimming-app/

  • Keep practice!! Remember to go step by step. 

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

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Freestyle

Time key frames:


0:00 – 0:13

Make sure to move your hips when doing underwater dolphin kicks.

You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

When your arm goes in the water, try to glide much more with your arms and do not drop your arm, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down.

Here are some exercises for this: Smooth swimming 

You are taking your head out for too long to breath, remember it should only be a quicker breath. Here you can see how you can correct it: Correct breathing

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

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 drill to help you kick close to the surface: Breaststroke arms flutter kick


0:13 – 0:20

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

Keep your left arm close to the surface when you are breathing, right now you are putting it down, by doing this you don’t take advantage of your glide. 

Try to make your kicks smaller, you don’t need to open that much your legs. 


0:20 – 0:30

On the flip turn, do not slow down when coming close to the wall, keep the speed, the more speed you have the easier your legs to come above you and land in a good position.

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn. 

Make sure to throw your feet to the wall, do not keep doing a full turn and bringing your feet deeper.


0:30 – 0:46

You improved your glide, much better. 

Try to glide more when you are breathing, and keep your legs close to the surface. 

Remember to keep the air on your lungs and stomach. It will help all your body to stay close to the surface. 

Exaggerate keeping the elbow up before starting the pull. So you dont pull with the elbow first.

Better body position.


0:46 – 0:53

Your stroke seems much better!

You must enter your hands/arms into the water farther from your head, this way you will have a better entering of the arms and you will glide more horizontal and close to the surface.

Maintain your fingers of your left hand closer and relaxed. 

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down. 


0:53 – 1:23

Your stroke seems much better from the past days!

Good streamline, remember to keep your legs straight when bringing them up. 

Good gliding!

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

Glide Rotate GlideThis drill will help you. 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Do some sets with paddles to gain strength and to fix the position of your hands. 
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Work on your ankle flexibility, do dryland training these videos can help you: videos 

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

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: