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:

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—

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Awards

  • SD Swim Camp 2022

Backstroke

Time key frames:

0:00 – 0:14

Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Try to make your toes touch the surface.

You are pulling too soon, when your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

0:14 – 0:33

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide.

When your arm is going to enter the water rotate to that side for it to be easier to enter the water.

0:35 – 0:43

You have a good head position, good job!

Same thing here you can see how you are pulling too wide.

Areas to work on, in general:

  • Work on one thing at the time, Focus one day on your feet, then the next day on keeping your arms straight more time, do not try to correct it all at once.

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

x

2. Continuous movement of arms

x

3. Shoulder rotation

x

4. Hips rotation

x

5. Arms not crossing the middle line

x 

6. Hips close to the surface

x

7. Neutral head position

x

8. Short quick kicks

x

9. Clean hand entry

x

10. Steady head

x

11. Pull and kick well synchronized

x

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

x

17. Fast arms tempo

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Freestyle

Time key frames:

0:00 – 0:15

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

Work on the flexibility of your shoulders, these videos can help you: exercises 

0:27 – 0:40

Do not bend your wrist to pull, open your elbow and pull with your hand in line with your forearm.

Better position of your legs, much higher, now just like that and try to do a small kick, but keeping your legs high.

0:40 – 0:48

You are moving your head side to side with the arm that goes in, this is making you move side to side, keep your head steady when is not breathing, only rotate to breath.

0:49 – 1:14

Here you can see the head moving right to left.

Your pull is somewhat slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong all the way.

2:08 – 1:14

Better kick with the legs higher. Make sure to keep your hips high too.

Areas to work on, in general:

  • Work on your flexibility, do dryland training these videos can help you: videos
  • Sometimes is good to forget about the technique and just try to make it flow, by trying to move as gentle and smooth as possible.
  • Work on 1 thing at the time, glide, kick, head, pull.
  • Good progress during the days.
  • Good backstroke.
 

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

x 

18. Good rotation

x

19. Clean hand entry

x

20. Fast flip turn

21. Good push

x

22. Compact flip turn

23. Good break out

x

Other observations: