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


  • San Diego 2023

Breaststroke

Time key frames:

0:00 – 0:19

Make sure to keep your fingers tense when you pull, make sure to put a bit more strength on the pull.

Do not drop your head down, it is making your body sink. Instead just move your head diagonally down towards the surface to move more forward instead of down.

Use your pull to bring your upper body more out of the surface.

Your hips are sinking, take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water. 


0:19 – 0:48

You are doing your kick and your stroke at the same time, it should be your stroke first hands to the front 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 straight then finish the kick (it will be the fastest part of your stroke). 

The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together. You must work more this with your left leg. 

You can glide much more. One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Areas to work on, in general:

  • You can do some exercises like swimming one stroke for two kicks, this will help you to feel your glide.
  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

  • We have some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

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/up pull out

x

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:18 Day 1

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbows too bend and your arms are entering too close to your head. 

You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm backwards. You need to work on your shoulder mobility in order to achieve this.

You are dropping your legs a bit, try keeping a more constant kick so you can keep your legs closer to the surface. 


0:18 – 0:40

Try to not crossover the line from the middle of your body/head when breaking the surface with your arms. They must be enter and glide in the same line as your shoulders. 

Practice the stroke, gliding and pulling outside the water and looking at yourself on the mirror doing it.

You have a good position of your head.

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

Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick.


0:40 – 1:16 Day 2

You improve your stroke on the recovery with your right arm, but you keep putting your left arm to close to your head and crossing the middle line of it. You can see better on the underwater angle. 

Remember that the glide must be with your arm almost touching the surface, right now you are gliding down. 

Work on your kick, remember that need to be touching the surface. A great drill for this is breaststroke arms, freestyle kick. Make sure to try to bring your legs high


1:16 – 1:57 Day 3

Try breathing every 4 strokes, to see if it helps the left arm to stay up and gliding to the front.

When you glide you can try touch your ear with your shoulder, this can be a parameter to check if you are gliding on the correct way. 

You must start your pull with your elbow up, right now you are pulling with your elbow first. 

The legs are bit higher, good job, now you must make your kick smaller, you don’t need to kick that wide, this will help you to keep your hips up and maintain a continuous kick near to the surface. 


1:57 – 2:30 Day 4

You can see that the pull buoy helps you to keep your body on a better position.

Also try pushing from the wall and without breathing do 6 strokes as best as possible, once you need to breath stop and come back to the wall. I want you to take out the breathing part, to see if you can focus more on only the stoke.

Areas to work on, in general:

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • There are improvements from the first day to the next ones, kick you started to bring your toes closer to the surface, you are just missing to correct the pull, remember to keep your elbow up. 

Make sure to work on your shoulder, and back mobility.

Shoulder video 1

Shoulder video 2

 

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: