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


  • Swim Camp Singapore

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:09

Go down on the wall then push underwater, point a bit diagonal towards the floor this is to have more time underwater, then with your butterfly kicks they starts to bring you higher until closer to the surface.

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.


0:09 – 0:24

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

You are taking too long gliding because your put your arms deep in the water, then you bring them up then you pull, at all times keep the arms high in the water and from there pull.

You are doing the first kick same as than the second, the second kick is supposed to be the strong kick and bigger the first (when hands are at the front) is small, it will help you bring your legs higher.

Areas to work on, in general:  

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
  • Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 
  • We have some dryland exercises, you can go to our app/library/dryland/mobility & flexibilty. You can download it here 

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

7. Good head position

x

8. Hands pulling towards hips

x

9. Bending of the knees on the second kick

x

10. Ankles in plantar flexion

x

11. Big toes touching 

x

12. Bent elbows when pulling

x

13. Pulling forwards, not upwards

x

14. Head entering the water before the arms

x

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:13

Good position of your body on the surface. 

You are pulling with your arms almost straight. 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.

You are pushing the water down instead of backwards.

You have a good kick, just make sure that your finger toes are touching the surface all the time. 

0:13 – 0:21

On the turn. The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, next time reduce one and do the last one in a freestyle stroke, this will help you turn better.

Make sure when you turn one hand is on the side down in line with your legs, do not pull with both arms in the front.

Make sure to push off on your back, since it is backstroke you do not need to rotate into freestyle, make sure to blow bubbles of your nose.

0:21 – 0:30 

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head. (right hand)

Keep your arms straight at all times when you are in the recovery phase.

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

You don’t need to kick that wide, make your kicks smaller. Remember to bring your feet closer to the surface. 

Areas to work on, in general:

  • You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
  • You can also work slowly 2 times a week on your ankle flexibility, here is a video that can help you link  
  • Work on keeping your kick up and near to the surface. You can make kicks without moving your arms and just feel the movement. 

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

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

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

0:00 – 0:05

Try practicing your pullout every time you push of the wall, yo need to complete the first kick and stroke before you break the water. 


0:05 – 0:12

You are doing your kick and your stroke at the sametime, 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 finish the kick (it will be the fastest part of your stroke). 

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.

Do not rush your stroke, pull, throw your arms then kick then glide, take your time on each movement.

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. 


0:12 – 0:26

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. 

Areas to work on, in general:

  • You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide.
  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke.
  • To see more drills i really recommend mend you to download or app. Here

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 – 0:11

Exaggerate the opening of your elbow and pull with your hand in line with your forearm. You are bending your wrist to pull

You have a good stability of your body. But now you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up, keep them efficient.


0:11 – 0:20

When you turn, rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

Do not rush coming up to the surface, make sure to have a tight streamline everytime you push off the wall, and enhoy the push and the speed of the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

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.


0:20 – 0:30 

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.


0:30 – 0:42

Much better the difference from the first the video is quite noticeable. Good job!

You’re keeping a better pace with your kicks. Just make sure to bring your hips higher.

Do not bend your wrist to pull, open your elbow and pull with your hand in line with your forearm.

You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

Much better turn, more efficient. 

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.
  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Lots of improvement from the first day to the next ones, specially on your glide, you are pulling much better, also your kick keeps a better rhythm. 

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: