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 2021
  • San Diego 2022
  • San Diego 2023

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:09

Your kick is slow and with no power, the underwaters are very very important specially in short course yards. When pushing off the wall make sure to do strong dolphin kick up and down. Keep your feet touching at all times do not open your legs.

Work on your core and legs strength to get more explosiveness on that kick.

You improve a lot the mobility/flexibility of your shoulders. Very good!

Put attention on the second kick (when your arms finish pulling) it must be the strongest kick, and you are not doing one or some times just a small one, the first one (when your arms enter the water) is a smaller one, then the second one you bend a bit more your knees and kick strong.

You need to kick up just as much as you kick down, more on your second kick. Remember that the movement comes from your core, note only of bending the knees. 

Remember to keep your feet closer when you kicking, you can see how yo let your feet separate. 


0:09 – 0:21

Good extension of your arms on the recovery and pulling technique.

Your hands are a bit close to each other, the arms can enter at the line of your shoulders. 

Here you can see better how you are separated your feet on the kick. Remember that big toes must be touching at all times.


0:21 – 0:26

Remember that you can have a stronger kick if you maintain your feet together all the times, and your feet should finish the kick down, do not start to bring them up before time.

When you do the breakout do a strong for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep or you do it slow you will lose your speed.

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.
  • We have some dryland for your core, 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 – 0:11

Everytime you push of the all practice doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother.

You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. 

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.

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

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. 

Remember that you must make a smaller kick, you don’t need to kick that wide. 


0:11 – 0:19

Good rotation of your shoulders and extension of your arms. 

Your arms should enter in line with your shoulders, right now your right arm it’s  crossing a bit the middle line of your head and your left arm it’s just a bit wide. 

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

Areas to work on, in general:

  • Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.
  • Practice your underwater dolphin kicks, do them strong from your core all the way to the feet. 

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

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 – 0:11

Good push from the wall, just make sure when you do the breakout after the pullout you are supposedly to be close to the surface so you carry the speed from the turn to your swim.

On the breakout, you push of the wall a bit deep, then change the position to horizontal then you pull with both arms and change the position a bit diagonal towards the surface. 

Excellent strength throwing your arms to the front, great head position and pulling technique.


0:13 – 0:21

You can glide a little bit more, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

On the glide when you have your arms on the front make sure to fully stretch your elbows do not keep them a bit bend.

Your kick improved a lot, but put attention on your knees they should not separate too much from one another.

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

We want that your ankles and feet open to the sides, without opening your knees knees too much, then in one circular movement you bring them together. Opening your knees too much will create too much drag.

Areas to work on, in general:

  • You can do some exercises like swimming one stroke for two kicks, this will help you to feel your 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/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 – 0:09

Work more on your underwater kicks.

Here keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head to the opposite side.

You can glide a bit longer, make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull or dropping your arm, specially when you breath.

You can make this drill to fix that:

kick on side. 1 arm up

Glide Rotate Glide

Good kick, close to the surface. 

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.


0:09 – 0:16

Don’t forget you need to finish your pull all the way back, do not bring it out before.

If you are sprinting your kicks should be in a much faster tempo.

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Lots of improvement from the last 2 years. Keep practicing! Good work.

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

21. Good push

x

22. Compact flip turn

23. Good break out

x

Other observations: