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 – 0:14

First try this: Go down on the wall then push, point a bit diagonal towards the floor, this is to have more time underwarter with a good extension of your arms with your head in between your biceps. Then with your butterfly kicks start to bring you higher until closer to the surface.

Now you must work on your synchronisation. Chest and head down, hips up, do not rush your stroke or try to do many strokes.

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 strong kick, the first one (when your arms enter the water is a smaller one). 

This video will help you understand it better: Video 

Start the pull before, your pull should finish at the same time that your second kick. There is no gliding in fly, when your arms enter the water you start the pull.

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

You are bending to much your knees on the kick. Remember that the kick comes from your hips, not only of your knees.  


0:14 – 0:18

Here, your synchronization has improved a little bit, now you are not gliding, but you are still doing too many strokes without coordinating with your kick. Try swimming slower at first, and then you can gradually introduce power and velocity.

You have to synchronise your breath too. The head should enter the water before the arms, make sure you put in your head before the arms.

This drill is gonna help you with that:  

Butterfly Arms with Flutter Kick 

Here you can see better how you need to work on your hip movement. The hips must touch the surface of the water. 

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke. 

Areas to work on, in general:

  • 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 

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

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

  • Keep practice, remember that you can start doing one correction at the time and as slow as you can, and once you feel secure you can continue with the next one. 

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

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

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:10

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

When your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke, think about squeezing your core or flexing your abs while swimming backstroke. 

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater. 

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.

Check out this drills: Backstroke kick 

Try to always maintain your hands aligned to your forearms, sometimes you move your hands when pulling. 

0:10 – 0:18

Try to make your stroke by touching the side of your face/head with your shoulder and bicep until it enters the water. To achieve this try to rotate just a little bit more with your shoulders.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, remember that your toes should be breaking the surface.

Areas to work on general:

  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link.
  • Work on making a strong stroke, keep practice! 
  • You can practice your kick without moving your arms, only your rotation and feeling your kick.  
  • We have some exercises for your stroke, you can go to our app/library. You can download it here App SNT

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

15. Strong push

x

16. Good break out

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 – 0:26

Try practicing your pullout every time you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Breaststroke Pullout Tutorial Video 

Now 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)

Remember in breastsroke you should breath every time you do a stroke, so when you pull with your arms bring your head out of the water.

You are keeping your head up, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down on each stroke. 

The pull make it shorter/smaller, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.  

Here you can watch a drill to improve on this: Breastroke pull 

You are starting your pull down; you need to pull to your sides and down at the same time in circular motion.  

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. 

Once you correct your synchronization, it will be easier. 

Throw your hands strong to the front with speed, not just put them in front. 

You are sinking, try throwing your upper body to the front/diagonally down, this way you will move forward and avoid sinking. 

Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible. 


0:26 – 0:44

You need to stretch and tighten your arms in a good streamline to the front on each stroke. When you are gliding try to do it closer to the surface, this way your stroke will be more efficient. (correcting your head 

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

When you kick exaggerate the change of your feet to dorsiflexion position, check this video to understand the kick: Breastroke Kick 

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. 

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.

  • Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide. 

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

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 – 0:25

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery.

You need to exaggerate your glide. Check out this drills:

Kick on side. 1 arm up

Glide Rotate Glide

You can keep your elbow upper, so once you finish your glide, keep your elbows the most closer to the surface to start your pull, and the elbow just follow your hand/forehand. 

Do some sets with paddles to gain strength 

Remember to maintain your hips upper, they must touch the surface all the times. 

When you get this it will be easier to keep your kick straight and touching the surface. 

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

You can also practice this movement laying down on the floor or bed and just bringing your leg up straight.


0:25 – 0:36

You improved a lot your recovery from the past camp. 

Your arms are entering in line of your shoulders and you have more control on each stroke. 

You can enter your hands/arms into the water more separated from your head,  this way you will have more range of space and movement to pull more water underwater. 

Work on your breathing, remember it should only come out half of the face.

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

Here you can see that your kick it is too wide. Make it smaller, there is no problem if you do not make it fast or continues, but smaller and closer to the surface. 


0:36 – 0:48

Nice streamline! Keep practice. 

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

Try to maintain your hands aligned to your forearm all the times, sometimes you move your hands to the sides when pulling. 

Your head seems in a much better position here. 

Put attention on always feel how your feet touch the surface on each stroke, that will help you to maintain your kick upper. 

Here you can see that you are exhale all the time with your mouth, that tell you that you are not keeping the air on your diaphragm and lungs. 

You must keep the air longer, this way all your body will be closer to the surface and when you kick it will be easier. 


0:48 – 1:06

When you breath you take too long with your face out of the water, take a fast and smaller breath to bring your head dawn the water faster. 

To achieve this you can try to breath on each stroke or each 3 strokes. 

Good rotation of your shoulders. Much better!

Areas to work on, in general:

  • You improve a lot the past 2 years, congratulations! Keep practice and do not forget that patience will help you to get better and better. 
  • Here are some exercises to correct and practice your glide: Smooth swimming

  • Work on the flexibility of your shoulder, these videos can help you: exercises 

  • Work on your ankle flexibility for a stronger kick, do dryland training these videos can help you: videos
  • We have some exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here App 

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: