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 – 0:14

You have a good synchronization until you come out to breath.

So try to keep your synchronization all the times. One kick when your arms are in the front and the other when you finish the pull. 

You are doing the first kick stronger than the second, the second kick (when finish the pull) is supposed to be the strongest kick. 

Start the pull before. 

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep, so when your arms enter the water you start the pull. There is no gliding in fly. 

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.


0:14 – 0:20

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 so you can turn faster. 

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

You must kick with more strength on the underwater. Exaggerate the movement of your hips. 


0:20 – 0:25

Have a good extension of the arms on the recovery. 

When you synchronize your 2nd kick and you swim without gliding, the recovery will be much continued and smooth. 

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. 

Areas to work on, in general:

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

  • 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 
  • This drills will help you to improve your stroke. Butterfly no breath 

    Butterfly Arms with Flutter Kick

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 – 0:09

You have a good pull, just try to align more your hands with your forearms, this way it will be more efficient. 

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

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. 

Do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater. 

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.


0:09 – 0:20

When you turn, remember to rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster and better. 

Nice streamline!


0:20 – 0:36

Your arms should enter in line with your shoulders, right now you are crossing a bit the middle line of your head.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface. 

Check out this drillsBackstroke kick 

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link
  • 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. 

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 – 0:14

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 to the front (closer to the surface) 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. 

You’re leaving your head up, try keeping it in a middle steady position. This helps you align your entire body.


0:14 – 0:21

Remember to not grab from the edge while turning. 

Have a good streamline when you push from the wall, your head must be between your biceps. 

Do not bend your hands when you are doing the first stroke underwater, keep your hands straight and tense. 


0:21 – 0:26

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front in a good streamline on each 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

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.

Your ankles must be open before your knees. 

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

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke and focus on bring your lower body closer to the surface, then move to the next point 🙂
  • Check this drill for your kick  Breastroke Kick

  • 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. 

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 – 0:14

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite 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. 

Check this drill: Glide Rotate Glide

Good kick just try to not bend that much your knees. 

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.


0:14 – 0:18

On the turn remember to make the curl of your arms behind your head and be careful to not make extra movements of your hands/arms. 

Check this video: Turns

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.

Make sure to have a tight streamline every time you push off the wall. You want to have your biceps touching the sides of your head, and your head inside your arms to take advantage of the push off the wall. 

Watch this video:

Streamline Video


0:18 – 0:25

You can enter your hands/arms into the water more separated from your head,  this way you will have a better entry and gliding.

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 can rotate a little bit more with your shoulders to help your recovery. 

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.

  • You might need to work on your shoulder mobility to improve your pull.  Mobility videos

  • Check this drill to improve your glide: Catch Up Drill

Free examples:

Freestyle

Good

x

Could be better

Needs work

1. Legs horizontal position

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: