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


  • Mexico Swim Camp 2021

 

 

ANALYSIS

Butterfly

Time key frames:

Time

 

1:12

Here your arms are in the front and you finish your kick, this is good. But then your bring them up before you start the stroke, do not do this extra movement, from having your arms straight on the front to start bending your elbows to pull. 

The extra movement is desynchronizing your second kick with your pull, your kick and your pull should finish at the same time.

2:56

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. (it got a bit better the last day)

When you have your arms in the front, lower your chest and head, bring your hips up and keep your arms close to the surface.

Start the pull before you are taking too long gliding.

3:36

If you synchronize your 2nd kick with your arms it will be much easier to bring your arms out of the surface.

Areas to work on, in general:

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

 

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. 3 positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

x

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

Backstroke

Time key frames:

3:18

When the hands enter the water let them go a bit deeper then start the pull, it will help grab more water and have a cleaner pull without many bubbles. 

You are pulling with your fingers too separated, make sure you have them just a bit separated.

3:17

You are pulling down, do not rush the pull, let your arm go in rotate your hand and pull towards your legs.

3:29

Your kick is too wide, you are bending your knees too much, try doing smaller kicks, and remember the strength of the kick comes from the hips not the knees.

3:37

Good flip turn! just make sure you do a small curl with your arms so you can position yourself better in the wall. Like the video on the right

3:37

When you finish your pull bring your arm out right away, do not keep it down, your arms should be like a windmill, opposite all the time.

Areas to work on, in general:

  •  

 

 

 

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

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:

4:32

Do your stroke narrower, you are pulling too back, when you arms pass the line of your shoulder they should be already almost touching your body. 

3:40

You are doing your kick and your stroke at the sametime, it should be your stroke first then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

The synchronization will help you have your body closer to the surface.

3:39

When you finishing throwing your hands to the front bring your hips up closer to the surface, and put your head down.

4:27

First day you were doing butterfly kick and the last day a breastroke one! Great job!

It seems you are doing 2 movements when kicking, you stretch them out then you bring them together, it should be one movement like a circle from the sides to the middle. Try keeping your knees closer together.

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 🙂
  • Work with you breast kick, you can practice even outside of the water: Breast kick video

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

14. Horizontal pull out

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:

Time

 

0:44 – 2:26

Sometimes your elbow breaks the surface first, the hand should enter first then the arm follows.

1:00

Try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front.

Your stroke rate is too fast and you cut your stroke, when you finish gliding, bend your elbow to start the pull and strong.

2:47

Your legs are too deep, if you start gliding more your legs will naturally come up closer to the surface

2:34

When you do the turn, do a small curl with your arm so you it helps you do a better and faster 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: