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


  • Playa 2022
  • Florida 2024

Backstroke

Time key frames:

0:00 – 0:17

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

Sometimes 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. 

You don’t need to kick that wide, make your kicks smaller.

Check out this drills: Backstroke kick  

Relax more your hands when pulling.

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.

The closer to the surface you pull, the better. 

0:17 – 0:30

Try to make your stroke by touching the side of your face/head with your shoulder and bicep until it enters the water.

You can down your head a little bit to feel more comfortable doing your stroke. 

Sometimes your hips are rotating too much, try rotating less, just enough so it can help you rotate the arms and shoulders.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

Remember that the kick comes from your core, glutes and hamstrings, not only of bending your knees. 

Areas to work on general:

  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link.
  • You have a good stroke, keep practice and it will be easier.
  • You can practice your kick without moving your arms, only your rotation and feeling your kick. 

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

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 – 0:10

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery.

You need to exaggerate your glide. Check out this drills:

Kick on side. 1 arm up

Glide Rotate Glide

You can keep your elbow upper, so once you finish your glide, keep your elbows the most closer to the surface to start your pull, and the elbow just follow your hand/forehand. 

Do some sets with paddles to gain strength 

Remember to maintain your hips upper, they must touch the surface all the times. 

When you get this it will be easier to keep your kick straight and touching the surface. 

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

You can also practice this movement laying down on the floor or bed and just bringing your leg up straight.


0:10 – 0:22

You improved a lot your recovery from the past camp. 

Your arms are entering in line of your shoulders and you have more control on each stroke. 

You can enter your hands/arms into the water more separated from your head,  this way you will have more range of space and movement to pull more water underwater. 

Work on your breathing, remember it should only come out half of the face.

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

Here you can see that your kick it is too wide. Make it smaller, there is no problem if you do not make it fast or continues, but smaller and closer to the surface. 


0:22 – 0:39

Nice streamline! Keep practice. 

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

Try to maintain your hands aligned to your forearm all the times, sometimes you move your hands to the sides when pulling. 

Your head seems in a much better position here. 

Put attention on always feel how your feet touch the surface on each stroke, that will help you to maintain your kick upper. 

Here you can see that you are exhale all the time with your mouth, that tell you that you are not keeping the air on your diaphragm and lungs. 

You must keep the air longer, this way all your body will be closer to the surface and when you kick it will be easier. 


0:39 – 0:56

When you breath you take too long with your face out of the water, take a fast and smaller breath to bring your head dawn the water faster. 

To achieve this you can try to breath on each stroke or each 3 strokes. 

Good rotation of your shoulders. Much better!

Areas to work on, in general:

  • You improve a lot the past 2 years, congratulations! Keep practice and do not forget that patience will help you to get better and better. 
  • Here are some exercises to correct and practice your glide: Smooth swimming

  • 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
  • We have some exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here App 

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

x

22. Compact flip turn

23. Good break out

x

Other observations: