1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L:

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • 1st Skills N’ Talents Swim Camp




I want to thank you for trusting us from the beginning. You were one of the first ones that made this camp possible. Your love for swimming and your hunger for improving helped us bond quickly with you. You are an inspiration to us and to the group. We hope to see you next year in our next camps, maybe in Turkey this time!


Important * Make sure your hands are not crossing and you are pulling water efficiently when going faster. *


Hands / Arms:

  • 1:44 Make sure the hand enters first and then the elbow follows.
  • 0:52 The arm in front goes down when you take a breath, it should stay horizontal and in the front.
  • 2:10 Make sure left hand is not crossing.
  • Keep your hands straight when entering the water.


  • Kick is good for distance, good horizontal position, just trying not dropping your waist when you breath.
  • 3:20 Left leg better kick from the core, work on right leg to start the kick from the core, not just bending the knee.


  • To breath rotate your body more, keep hand up and reach farther with each stroke.


  • Too slow and a bit too deep.
  • Practice dolphin kick from each wall
  • Keep your head down when turning.
  • Do the turn earlier, you are too close to the wall.
  • Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below



Important * More rotation and trying to pull a lot of water in the middle of the stroke. *

Hands / Arms:

  • You are pushing down, try pushing water to your feet.
  • Bend the elbow more.
  • Work on the Position of your hand when pulling.
  • Good entry.
  • When bending elbow to pull keep it closer to your body.


  • 1:55 Use more rotation


  • 3:42 Go a little deeper when pushing so you can make some dolphin kicks.
  • Make sure your body is straight when pushing off.
  • Your head should be straight not looking at the wall when doing the flip turn.


Important * Do a more narrow breaststroke with knees and arms and keeping a good horizontal position with your hips always close to the surface and your head down when gliding. *

Hands / Arms:

  • When you have your hands together after pulling throw to the front with strength 
  • After throwing your hands bring your hips up


  • 3:53 Your knees are opening too much, try opening your ankles more and keeping your knees closer to each other.


  • 2:28Put your head down when sliding.

Open Turn:

  • 4:31 Bring legs closer and faster in the open turn.
  • Keep your head down when reaching for the wall.


**good timing legs and arms.


Important * Don’t glide too much, try to do continued arms movement so you can get the timing right. *


Hands / Arms:

  • 2:07 Finish your pull close to your body, you are going too deep.
  • Bend elbows more when pulling.
  • Pull back not down.


  • 0:18 Move your hips
  • Don’t just use your knees to do the kick, it comes from the hips.


  • 2:14 Put your head down, you are keeping it up, and bring your chest down


  • Your arms and kick are not synchronized
  • When you finish your kick your pull should also finish and your head should come up.


  • Bring your knees closer to you body, and faster.


  • 00:02 Use your arms, by doing a bicep curl to help make the turn faster.
  • 00:05 Start your dolphin kick a little sooner, right now there is too much glide.
  • Move you hips up and down more for the dolphin kick.


  • Make sure the body goes to the same hole where your hands go in.
  • Engage your core so you go in straight



Agosto 7-14, 2019

Recommended Videos


Underwater Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

Dumbbell Step-Up

  • Holding a dumbbell in each hand, stand facing a box.
  • Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
  • Step down with the leg that initiated the exercise.
  • Repeat, initiating the exercise with the opposite leg.


  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.