1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Swim Camp San Diego


Time key frames:

0:00 – 0:17

First of all, you need to bring your hips much closer to the surface. The hips are where stability is located, so this will help you maintain a better position of your body while swimming. 

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

You have a good frequency on all your stroke, good. But now you need to glide more, when your arm goes in the water, do not drop your arm, keep your hand close to the surface, and as soon as you finish gliding, raise and bend your elbow to start the pull.

When kicking and to bring your leg up have it straight, activating your glutes and lower back, right now you are bending a bit the knee to bring your feet up. 

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, you want your toes to touch it when you kick.

0:17 – 0:23

Very nice turn!

A tip for the underwater streamline; lower your head a bit. This will make it easier to keep your elbows close to the sides of your ears, this will help you to have a tight streamline every time you push of the wall. 

Keep practicing!

You can practice to make one or two underwater kicks on the streamline, you want to take advantage of the turns and starts.

0:23 – 0:37

You have good recovery when your arms are out of the water. Here, you can see better that there’s an opportunity to pull even further back, now you are bring it out a bit before.
This, with the help of your glide will allow you to make the most out of each stroke. 

Your arms are crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders. 
By keeping your arm close to the surface, it forces you to stay in line with your shoulder, as you improve this it will help to correct the slight crossing of your arms. 

Here, the bend in your knees during the kick is more visible, and in some kicks, you open your legs too wide. Your kick should be smaller, and remember, as close to the surface as possible. 

0:37 – 0:55

Here we can see more prominently the crossing of your arms as they enter the water.

It’s also noticeable when you lower your arm almost immediately upon entering the water. This is where you must focus on gliding in each stroke, keeping your arm close to the surface and then, you can initiate the pull with your elbow up. 

You’re constantly looking forward. Remember to keep your head stable and neutral.
It is possible to look forward in open water swimming or when you want to see the wall before a turn, but it should be a small and fast movement. 

Practice keeping your head stable without moving it up and down.

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. 
  • 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. 
  • We have some exercises that i am sure will help you a lot for mobility and strength. You can download it here
  • Remember to make sure to have the hips touching the surface at all times. 

Free examples:



Could be better

Needs work

1. Legs horizontal position


2. Ankles in plantar flexion


3. Arms not crossing


4. Correct breathing timing


5. Breathing technique


6. Legs and hands synchronized


7. High elbow above water


8. High elbow below water


9. 5mm Finger spread


10. Good head position


11. Steady head movement


12. Core stability


13. Glide / reach in front


14. Elbow bent when pulling


15. Hand gliding when breathing


16. Relaxed wrist in the recovery


17. Knees straight while going up

18. Good rotation


19. Clean hand entry


20. Fast flip turn


21. Good push


22. Compact flip turn


23. Good break out


Other observations: