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 Swim Camp 2022

ANALYSIS

Backstroke

Time key frames:

Time Key frames

 

0:06 – 0:13

Your head is moving up and down with each stroke; try to feel that all your body with every pull is doing forward propulsion starting to feel your head as the bow of your boat.

 

Your hand isn’t doing a clear entrance, there are lots of bubbles.

 

Your arms are pulling immediately when the hand entrance in the water, try to go deeper with straight arms and do the catch of water before start the pulling.

 

The pull is too close to the surface, go deeper.

 

Areas to work on, in general:

  • Overall your backstroke is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

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

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

x

15. Strong push

x

16. Good break out

x

17. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

Time key frames

 

0:04 – 0:12

Your face is looking slightly forward at the stream line position and that is causing and that is breaking the horizontal body position. Try to face down.

 

The pull is going down, and the propulsion is going up, so try the high elbow to pull you forward.

0:17 ­– 0:18

After the full arm pull of the underwater, your body isn’t tight enough. Try to squeeze all your body to go forward.

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point.
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x

3. Shooting arms in from with speed

x

4. Chest down, hips up

x

5. Neutral head position

x

6. Ankles in dorsiflexion

x

7. Open ankles first, not the knees

x

8. Narrow pull

x

9. Narrow kick

x

10. Chest elevation when breathing

x

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

x

14. Horizontal pull out

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

0:02 – 0:07

 

You face is looking forward before the breathing, try to stop moving your head.

 

At your pull you are moving first the elbows then your hands. Try to align the elbow and hand and use it as a big paddle to pull you forward.

 

0:08 – 0:12

 

Great turn!:)

Areas to work on, in general:

  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water. 

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: