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 Peru

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:09

You need to work on the dolphin movement.

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

Try breathing every time you finish the pull.

You are bringing your hips up in the wrong time, when you arms enter the water in front of you is when you bring the hips up, and you are sometimes bringing the hips up when you finish the pull.


0:09 – 0:19

Have a good extension of the arms on the recover.

Here you can see better how you need to put your head and chest down and hips up.

This video will help you understand it better: Video

Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

You don’t need to bend your knees that much, remember that the kick comes from your core. 

Areas to work on, in general:

  • Work on vertical dolphin kicks, exaggerating the hips movement.

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.
  • You can work on the push from the wall. Go down on the wall then push, point a bit diagonal towards the floor this is to have more time underwarter, then with your butterfly kicks they starts to bring you higher until closer to the surface.

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 – 0:26

You have a good pull underwater! Just make sure to grab the water strong and accelerate the pull.

Your hips are just a bit bend, try to stretch them more, bring them as close to the surface as possible.

You are moving your knees up and down too much, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.


0:26 – 0:34

Good turn!

Try not to do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn. 

Make sure to have a tight streamline every time you push off the wall. 

Make sure to blow bubbles of your nose, so water doesn’t come in. 


0:34 – 0:53

Good rotation of your shoulders. And head position

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

And here you don’t need to kick that wide, make your kicks smaller, this will help you to not bending to much your knees. 

You can see better how your feet are sinking. Remember to touch the surface all the times. 

Areas to work on, in general:

  • Work on keeping your kick up and close to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.
  • You can work slowly 1,2 times a week on your ankle flexibility, here is a video that can help you link

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 – 0:18

You are doing your kick and your stroke 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)Throw your hands strong to the front with speed, not just put them in front.

Make sure to pull the water strong to the sides and back with your hands so you can bring your upper body higher and be able to throw your hands by the surface not under.

Relax your hands, it’s ok to keep your fingers together and tense, but not that much. This will help you ti have a fluid stroke. 

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. 


0:18 – 0:26

Try doing the turn more on your side.

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.

Try pushing under water off the wall, not on the surface.


0:26 – 0:52

Make sure that you finish your pull, bring your elbows close to your body.

On your kick you can open a little bit more your knees, this way you can make it stronger.

When gliding try to stretch more your elbows.

Areas to work on, in general:

  • First of all work on your timing/syncronization.
  • You can do some exercises like swimming one stroke for two kicks, this will help you to feel your glide.
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

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

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 – 0:19

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

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, and you finish your glide, bend your elbow to start the pull. 

Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up. You want your toes to touch the surface every kick.

Try this drill to help you kick close to the surface: Breaststroke arms flutter kick

When you breath you are over rotating to the opposite side. Keep your body more stable, your shoulders are the ones that rotate to help you bring your head out to breath.


0:19 – 0:25

You have a good turn, now instead of trying to do a full turn, think about doing half of it, by throwing your feet to the wall. This way you will land better.


0:25 – 0:42

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. 

You have a good rotation of your shoulders, take advantage of that and glide more. 

You can enter your hands/arms (right arm) into the water more separated from your head, this way you will have more range of space and movement to pull more water underwater. 

Here you can see how your feet are sinking, you can use a swimming board and just kick putting attention on how your feet can touch the surface. 

Do not rotate your hips too much.


0:42 – 1:24 Improve 

Much better position of your body on the water. Your feet are touching the surface. Keep practicing that it will help you to have a smoother stroke.

You can open a little bit your fingers, relax your hands. 

Good, you improve your turn! just do not slow down when coming close to the wall, keep the speed, the more speed you have the easier your legs to come above you and land in a good position.

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.

Remember to glide much as you can. This drill exaggerates the movement:

Catch Up Drill

Your left elbow breaks the surface at the same time of your hand, the hand should enter first then the arm follows.  

Areas to work on, in general:

  • Amazing improvements!
  • If it’s difficult for you to glide more, you can use a swimming board and focus on your pull and your recovery. You can use it like a drill exercise. 
  • Work on the flexibility of your shoulder, these videos can help you: exercises 
  • Work on your ankle flexibility, can help you with your kick. Do dryland training these videos can help you: videos

Free examples:

Freestyle

Good

Could be better

Needs work

1. Legs horizontal position

x (last day)

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: