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


  • San Diego Swim Camp 2021
  • Playa Swim Camp 2022

ANALYSIS

Butterfly

Time key frames:

0:00 – 0:12 Do not move your head up too much when you breathe just keep it in a neutral position, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

Do not bring your arms too deep when you have them in front of you, keep the arms close to the surface but your head and chest does go deep. This is making you pull too deep and taking too long to start the pull.

You are doing the first kick stronger than the second, the second kick is supposed to be the strong kick, do a smaller 1st kick bend less the knees and then the second kick stronger you can bend more here.


0:12 – 0:19 Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts

Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.


0:20 – 0:27 Remember to have a relax recovery. Make sure you do not rush your stroke, you need to have a good extension of the arms on the recover.

Areas to work on, in general:

  • Work on the flexibility of your shoulders to bury your head and chest further. And some dryland strength so you develop a stronger pull. videos 
  • Your butterfly is on a good path, work on one thing at the time, first focus on your kick and your arms.

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

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:04 – 0:17 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 over bending the knees on the kick. You don’t need to kick that wide, make your kicks smaller, you are also kicking like in a diagonal way, your feet should only go up and down.

Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Your toes should touch the surface.


0:18 – 0:19 Even if your UW are pretty good practice them more, with the dolphin from your core all the way to the feet.


0:20 Make sure to push off closer to the wall, use your dolphin kicks to bring you closer to the surface for the first stroke, do this by pointing your hands/amrs diagonal towards the surface.

Areas to work on, in general:

  • Work on your legs bringing them closer to the surface

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:


0:30 – 0:44 When you pull with your arms bring your head simultaneously out of the water Just keep it neutral and more natural, do not pull it up, it comes up to breath then you take it down diagonally to the front and down.

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front,

When finishing your kick, extend your legs and point your toes as much as you can

Doing butterfly kick, Work with you breast kick, you can practice even outside of the water, it will help you bring your hips higher when you throw the hands forward


0:45 – 0:51 Do not rush the pullout, push of the wall, stay a bit in a tight streamline, then when you start to lose speed, do the dolphin kick and the pull, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout strong and to carry the speed.

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim. 


0:52 – On the 2nd day the knees got better and do not separate too much from one another, but you do have to open more the ankles to the sides to make a strong kick.

Sometimes 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.

Areas to work on, in general:

  • Throw your hands to the front strong not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide.

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 pull out

x

15. Compact open turn

x

16. Fast turn

x

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 – 0:14 Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up, make sure to do less but efficient kicks, and closer to the surface.

On the turn try doing at least 3 dolphin kicks.

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.


0:19 – You are taking your head out too much to breath, remember it should only come out half of the face.

Areas to work on, in general:

  • Overall your freestyle is good. Be sure to work on bringing your legs and hips higher in the surface.
  • If you are sprinting it is ok to do a lot more kicks fast and strong but still very close to the surface.

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: