1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Thailand Swim Camp 2019





I want to thank you for trusting us. It was a pleasure to meet you. Your physical ability is very inspiring. You were always willing to learn from us and that was very helpful. You added a good sense of humor to the team and a general good vibe. Sorry for scaring you when we yelled out your name.


Important * When you breathe keep your arm in front gliding until the head comes back. *

Hands / Arms:

  • 2:30 Keep your hands and wrists more relaxed during the recovery.
  • Bend your elbow a little more in the recovery.
  • 4:00 Bend your elbow to the outside a little more in the pull.
  • 3:41 Make sure your arms are not crossing.


  • 2:53 Keep your legs a little straighter when you kick up, use your core to kick.


  • 3:43 Use your rotation to breathe, don’t turn your head that much.

Flip Turn:

  • Start the turn before a bit farther from the wall
  • 3:25 Keep your knees together in the turn.
  • 3:08 Do the turn faster, arrive with more speed into the wall.
  • 3:09 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  * Pull your hips up higher. *

Hands / Arms:

  • The timing of the arms looks much better
  • Have your hands more rigid, so you can grab more water.
  • 3:31 Bend your elbow a little more.

Body position:

  • 3:42 Push your chest down and lift hips up.


  • 2:05 Try to keep your knees straighter and a narrower kick.


  • 4:19 Use also your hips to rotate as well as the shoulders.


  • Push down more so you can do dolphin kicks underwater.


Important * Don’t close your fingers. *

Hands / Arms:

  • 4:05 Bring your elbows together when you finish the stroke.
  • Bring your body closer to the surface so you can use your back muscles to lift your torso up.
  • 4:08 Don’t close your fingers.


  • Do not look to the front, put your head down when gliding, 


  • Lift your hips when you are gliding.


Important * Timing – Finish the pull at the same time your second kick finished. *

Hands / Arms:

  • 1:58 Push your chest down and lift hips up
  • When you pull to the front not up.
  • 1:53 Keep your hands rigid when you pull, grab the water.


  • 2:10 Keep your legs together.
  • Use core to left your hips more.


  • Engage your core when entering the water so you go in like and arrow.
  • The whole body goes through the same place 


Open turn

Important * Bring your knees closer and faster to your chest. *

  • One hand goes underwater and the other above the surface.


OCT 14, 2018



This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.


  • From a standing position, drop down onto your hands and kick your feet straight back.
  • Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.
  • Jump upward, lifting your arms overhead into a streamline.
  • Absorb the landing by dropping straight down into another repetition.

Box jump over

  • Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
  • Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
  • Complete the movement by standing up erect on the box.
  • Step off the box in a slow, controlled manner.

Back squat

  • Rest the barbell across your upper back and position your feet shoulder-width apart.
  • Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  • Return to the starting position by straightening your legs.


  • Stand with your mid-foot under the barbell
  • Bend over and grab the bar with a shoulder-width grip
  • Bend your knees until your shins touch the bar
  • Lift your chest up and straighten your lower back
  • Take a big breath, hold it, and stand up with the weight

Seated box jump

  1. Rest the barbell across your upper back and position your feet shoulder-width apart.
  2. Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  3. Return to the starting position by straightening your legs.

Kettlebell swing

  • Pick an iron weight that is reasonable for your quality level.
  • Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
  • Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward. 
  • Ingest the portable weight as it takes after a similar way back to the beginning position.
  • Make a point to keep your arms straight the whole time.

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.