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


  • Los Cabos 2024

Breaststroke

Time key frames:

0:00 – 0:15

Lower your head a little bit more, as soon as you finish your stroke you should end on a streamline position. 

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  

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.

Keep the fingers closer together and bit tense. 


0:15 – 0:30

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 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)

You need to glide 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.

When you are gliding try to do it closer to the surface, this way your stroke will be more efficient.  

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:

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front. 

  • 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

  • We have some exercises for your ankles, you can go to our app/library/dryland/mobility & flexibilty. You can download it here 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

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 – 0:13

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. 

This Drill it’s gonna help you to fix that: 

Kick on side. 1 arm up


0:13 – 0:20

You need to keep your body more stable, for this 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.

Remember to keep your head aligned to your spine.  

Here you can see better how you are not gliding enough. And you must keep your hands aligned to your forearms, right now you are bending your hands to the side on each stroke. 

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.


0:20 – 0:59

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

You must pull with your hands first, right now you are pulling almost with your elbow, you need to keep your elbow high and then follows your hands and your forearms. 

Here you are making to much movements on your pull, you must pull on one movement. 

Here are some exercises for this: Smooth swimming

you have a good kick just try to always touch the surface with your toes when kicking up.


0:59 – 1:07

Remember that the head dict the movement of your body, focus on keeping it stable and aligned so you can take advantage of each stroke and being more hydrodynamic. 

Do not rush the turn, do the flip turn make sure to land, then push and rotate slowly into freestlye.

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.


1:07 – 1:28

When breaking the water with your hand, do not break it by going to deep, once it breaks start changing the position horizontally, keep the hand very close to the surface at all times.

Better the movement of your arms, your glide closer to the surface and your pull looks better, but remember to glide just to the front, do not move your hands to the sides keep them in a straight line in front of you.

Try rotating less, keep you hips with no rotation, you can rotate your shoulders but be careful of the movement of the hips.

You must keep practicing the position of your head and your hands, you can see how you are starting your pull outsides instead of backwards.

You are over rotating your shoulders a little bit but because of your glide, try to keep your hips a little bit more stable and just rotate your shoulders, once you correct your glide to the front this it will be easer. 

Try this drills:

Board catch up

Dip kick

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.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • You have a good flexibility of your shoulders. 
  • This exercise will help you to keep your kick closer to the surface.  Breaststroke arms flutter kick 

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: