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 2023

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:16

First of all, you need to work on your synchronization. The first kick is when your arms are entering the water, once your arms enter right away start the pull, do not glide, this way you will synchronize the second kick when you finish your pull.

When you breathe your head is coming out too much, 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.

To correct this do these drills (focus on pushing forward not up): Butterfly Arms with Flutter Kick

Put attention on the second kick (when your arms finish pulling) it must be the strongest kick, and you are doing it but smaller, the first one (when your arms enter the water) is a smaller one. 

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.

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.


0:16 – 0:39

Your hands are entering the water close to each other, the arms must enter at the line of your shoulders. 

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.

If your pool is deep, work on vertical butterfly kick:

Vertical Kick Video

Areas to work on, in general:

  • Work on you back and hip mobility, there are some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

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

Freestyle

Time key frames:


0:00 – 0:14 Day 1

Good position of your body on the water. 

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 and glide it as much as you can to the front, right now you are dropping your arms and pulling too soon.

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.

You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more.

You don’t need to kick that wide, try to make your kick smaller. 


0:14 – 0:30

Good rotation of your shoulders. 

Your left arm is crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders.

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for gliding

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


0:22 – 0:30

On the turn remember you push then you start rotating, you are trying to rotate into freestyle before or while you 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.


0:30 – 0:45 Day 2

You improved your pull, but you must bend your elbow more with your left arm. You also look more calm and trying to move smoother.

When you breath rest your head on your shoulder opposite, this will help you to your glide. 

kick on side. 1 arm up

Good kick, just practice to make it continued, and even higher in the water.


0:45 – 1:00

When you breath you open to much your legs on the kick, try to maintain it a little bit more close. 

You can glide longer, make sure that when your arms enters the water you keep your stretched you arm on the front for a longer time, while the other arm is pulling and doing the recovery. (but do not wait all the way until your arm catches the one in the front)

This will help you to fix that: Catch Up Drill

On the turn just make sure to doing it closer to the wall, do not slow down when coming close to the wall, the more speed you carry the easier your legs to come above you and land in a good position.


1:00 – 1:33 Day 3

Here you improve a lot your glide, your stroke seems smoother. Your legs are higher in the water with less kicks, making your swim more efficient.

You finish all the way your stroke and the rotation of your hips helps with this. 

Much better your technique breathing, just try to maintain your head steady when you are not breathing. 

Nice turn, as you see you have had a better pushing of the wall, you just have to do it faster and continue practicing it.

Make sure to work on the acceleration of your pull of the stroke. You can use paddles to gain some pulling strength. 

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.
  • Good improvement the last day. Keep practicing! 
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.

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: