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

Backstroke

Time key frames:

0:00 – 0:15

Your lower body is sinking, you must swim closer to the surface, engage your core and bring your hips and legs closer. 

When your arm/hand enters the water let it go just 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.

Make sure you have your fingers closer and your hands a bit more tense while pulling. 

You want to bring your feet closer to the surface, the toes should touch the surface when you kick up. 

You are moving your knees up and down too much, 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.

Check out this drills: Backstroke kick 

0:15 – 0:25

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.

Keep your arms straight at all times when you are in the recovery phase. Your arms should enter in line with your shoulders. 

Here are some exercises that can help you with that (you can use pull, fins or whatever you need to facilitate doing the drills and focus on the principal correction): Backstroke workout

Areas to work on general:

  • When you improve the position of your body closer to the surface, everything else it will be easier to correct. 
  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • We have some exercises for you, you can go to our app/library/dryland/mobility & flexibilty. 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 – 0:17

First you must work on your synchronization.

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)

Keep the fingers closer together and bit tense.

When you pull, the first part is to open your hands to the sides then you start to change the direction backwards and then bring them together, right now you are pulling with your hands down to only bring you up.

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

Your lower body it’s sinking too much, It must be closer to the surface. This way your pull it will be easier. 


0:23 – 0:33

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. When you put your arms in front stay there 2,3 seconds then do the next stroke, do not rush the strokes.

You need to stretch and tighten your arms in a good streamline to the front on each stroke. You want to take advantage of each 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.

Check this drill: Breastroke Kick

Areas to work on, in general:

  • I recommend you to start swimming slowly while you improve all your stroke. 
  • Work on one thing at the time, start with the synchronization and glide of your stroke and focus on bring your lower body closer to the surface, then move to the next point 🙂
  • Keep practicing!! 

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

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:11

When your arm goes in the water, you must 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 (closer to the surface), be careful of not gliding diagonally down. 

You can rotate more with your shoulders to help your glide. 

When you improve your glide you can pull better. Since you will have more range to do a more effective pull, remember to keep your elbow high when starting the pull. 

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

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.

Right now you are bending the knee to bring your feet up. You can practice making your kicks smaller. 

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


0:11 – 0:24

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

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. 

This drill will help you: Catch Up Drill

Focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. 

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.

  • 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 starts.

  • The longer body we are on the water the better, the faster, try to kick a straighter kick and longer strokes.

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: