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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:10

You are missing the fundamental movement of butterfly, chest and head down, hips up. This video will help you understand it better: Video

Now you must exaggerate the movement of your kick. In butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish the pull) is the stronger kick, the first one (when your arms enter the water) is a smaller one.  

When you achieve this, it will be easier work on the movement of butterfly. 

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.

Raise your hips higher when your arms are in front and your head and chest are sunken. Your hips must be touching the surface almost all the times. This way you will have a more fluid kick and stroke.

Remember that the kick comes from your core not only by bending your knees. 


0:10 – 0:15

On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest.

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Once you touch the wall, start rotating to the side, right now you are starting the turn faceing up.  


0:15 – 0:18

Have a good extension of the arms on the recovery, right now you are bending your elbows.

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.

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

 Keep your feet closer when you kick, big toes must be touching at all times.

Areas to work on, in general:

  • To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • Keep practicing, remember that you can start doing one correction at the time and as slow as you can, and once you feel secure you can continue with the next one. 

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:

0:00 – 0:15

You have a good pull, just go down a bit deeper keeping your arm straight before the pull, so you clear the bubbles and have a stronger pull.

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

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 when you kick up.

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater.

Check out this drills: Backstroke kick 

0:15 – 0:23

You have a good turn, just when doing the curl try to do it in one movement behind your head. 

Remember to push of the wall facing up, and 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. 

Make sure to blow bubbles of your nose.

0:23 – 0:29

You can rotate a little bit more with your shoulders. 

Your arms should enter in line with your shoulders, sometimes you are crossing the middle line of your head. 

Remember to keep your head steady and aligned to your spine all the times. 

Here you can see better how you toes aren’t touching the surface. You can kick on your back to practice this, without moving your arms. 

Areas to work on 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.
  • Check this video for your recovery.  Backstroke workout

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

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:

0:00 – 0:18

You are leaving your head up, just keep it neutral and aligned to your spine, it comes up to breath then you take it down diagonally to the front and down.

Now you are doing your kick and your stroke almost at the same time, 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 straight then finish the kick (it will be the fastest part of your stroke)

Here you can watch a drill to improve your pull: Breastroke pull 

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. 

Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible. 

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


0:18 – 0:25

You have a good turn, just compact yourself much more. 

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. 


0:25 – 0:25

When you are gliding focus on having a good streamline. Your hands must touch one each other to start the pull. 

The opening of your knees and the kick is too wide. 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.

A good drill is swimming breastroke with a pullbouy between your legs. 

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. 

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • Check this drill: Breastroke Kick

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

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 – 0:11

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite (with a good glide) the side that you breathe.

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 with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down.

Keep your hands aligned to your forearm all the times. Do not make extra movements. 

The position of your body it’s in a good position. Take advantage of that and try to make your kick smaller and closer to the surface. 

Remember that your kick must be touching the surface all the time. 

The closest you swim to the surface the better. 

Do this drill to practice your kick close to the surface: Breaststroke arms flutter kick


0:11 – 0:15

Good turn, just when doing the curl with your arms, you must rotate your palms.

Just remember do the flip turn push then you start rotating, you are trying to rotate into freestyle before or while you are doing the turn. Keep practicing the turns when you swim and it will get easier every time. 

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. 


0:15 – 0:17

Work on your breathing, remember it should only come out half of the face.

Here you can see how you can correct it: Correct breathing

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. They must be enter and glide in the same line as your shoulders. 

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.
  • Work on your ankle flexibility for a stronger kick, do dryland training these videos can help you: videos

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: