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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:11

In butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish the pull) is the strongest kick. 

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

Start the pull before. When your arms enter the water you start the pull, there is no gliding in fly. 

Keep your head more steady when you are not breathing. 

Good movement of your hips!

Keep your feet closer when you kick. Big toes must be touching at all times.

Areas to work on, in general:

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 
  • Your butterfly is on a good path, work on one thing at the time. 

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. 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

16. Fast turn

17. Strong push from the wall

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:


0:00 – 0:12

Nice pull! To improve you can bend a little bit more your elbows. 

Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface.

You are moving your knees up and down, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.


0:12 – 0:18

The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, this will help you turn better.

Good turn!

Make sure to have a tight streamline everytime you push off the wall. 


0:18 – 0:28

You can rotate your shoulders much more, will help you to have a fastest pull and a relaxed recovery. 

Your arms should enter in line with your shoulders, right now you are crossing a little bit the middle line of your head with your left arm. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat and to maintain your kick touching the surface. 

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Check out this drills: Backstroke kick 
  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.  

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:


0:00 – 0:16

You are doing your kick and your stroke almost 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)

Good pull. Now your hands should finish touching the surface, from there throw your hands/arms and chest to the front with speed.  

Do not move your head up and down, try keeping it in a middle steady position (between your biceps) in a good streamline on each stroke. This helps you align your entire body.

Use more your kick to bring your hips up to the surface when you finish kicking. When you corrected the position of your head this will be easier. 

When finishing your kick, extend your legs and point your toes as much as you can. 

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs.

Remember that your ankles must be open before your knees.  

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke and focus on bring your lower body closer to the surface, then move to the next point 🙂
  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside 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

x

14. Horizontal/up pull out

15. Compact open turn

16. Fast turn

17. Strong push from the wall

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:17

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe. 

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down. 

Check this drill: Catch Up Drill

To improve your pull start it before keeping your elbows higher. When you correct your glide, this will be easier. 

You are pulling with your fingers separated and a little bit loose, make sure you have them just a bit separated and a bit more tense. 

Do not move your hips that much, keep it steady. Only your shoulders can rotate. 

You are doing too many kicks, and they are not synchronised with your stroke, the more kicks doesn’t mean you will swim faster or be able to bring your legs up. 

Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up. 


0:17 – 0:21

Be sure to be closer to the wall before you start the turn. 

Check this video: Turns

Just remember do the flip turn push then you start rotating, you are trying to rotate into freestyle before or while you are doing the turn. Keep practicing the turns when you swim and it will get easier every time.

Make sure to have a tight streamline every time you push off the wall. You want to have your biceps touching the sides of your head, to take advantage of the push off the wall. 


0:21 – 0:36

Here you can see better how you need to glide more. When you improve the position of your head, everything else will be easier. 

You are taking your head out too much to breath, remember it should only come out half of the face.

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

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

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

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.

  • In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.

  • Work on your ankle flexibility, do dryland training these videos can help you: videos 

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: