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


  • Calella Swim Camp 2022

Backstroke

Time key frames:

0:02 – 0:13
Your head is looking down a bit too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. This can cause for your body to sink, the head dictates the position of your body.
0:07 – 0:25
Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.
Sometimes your hips are rotating a bit too much, try rotating less, just enough so it can help you rotate the arms and shoulders.
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 hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat.
You are moving your knees up and down too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. The kick should come from your core, not only the knees.
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.
You are crossing your midline arms over your head, that is affecting your pull and your body movement, check your right arm is too crossed and when you pull it makes your body move.
0:15 – 0:20
Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks.
Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts.
 
 

Areas to work on, in general:

  • 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.
  • Work on the entrance of your arms, do not cross the midline.

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

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Freestyle

Time key frames:

Time

 

0:01 – 0:20
Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.
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 and glide it as much as you can to the front, right now you are gliding diagonal down and front.
You are pulling a too wide, when your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not on the sides.
Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.
You are pulling with your arms straight, bend your elbow more.
0:32 – 0:41
When you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.
Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing as much as you can when you swim and it will be much easier to do them all the time
0:10 – 0:18
When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.
 
 
  

Areas to work on, in general:

  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Work on your ankle flexibility, you should point your toes while kicking.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

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: