1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Swim Camp San Diego


Time key frames:

0:00 – 0:08

Do not push on the surface of the water, go down, while keeping your feet on the wall and push more underwater, then gradually start to come up towards the surface. 

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.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.

Drills that can help you with this: Kick on side. 1 arm up,  Glide Rotate Glide

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

0:08 – 0:15

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

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 gliding diagonal down and front.

You can rotate more with your hips and your shoulders, it will help you to have a better glide. 

Your pull with your right hand is too close to your body, try giving it more space in between and it will help you have a stronger pull.

0:24 – 0:40

When kicking and to bring your legs higher, when coming up with the leg have it straight activating your glutes and lower back, right now you are kind of bending the knee to bring your feet up, and not involving all the leg.

Your gliding looks a bit better.

When you turn, 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.

On the turn focus on bring your chin close to your chest.

When you push of the wall after the turn, you can start before to rotate into freestyle, then try doing some dolphin kicks or flutter kick to start Coming closer to the surface.

0:24 – 0:48 

Nice! Here you can see how you are not crossing the middle of your head and much better rotation of your shoulders. 

When you finish the pull do it backwards do not pull at the end up and sideways.

0:48 – 1:02 

Better glide! Just make sure to fully extend your elbow, work on your shoulder mobility.

Work on the right hand giving it more space to pull a bit farther to your body.

The position of your head improve too. Keep it up!

Areas to work on, in general:

  • Work on the flexibility of your ankles and knees, it will help you to improve your movement.
  • We have some dryland and flex exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here
  • Remember to glide much as you can. 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 opposite to each other without giving enough time for glide.

Free examples:



Could be better

Needs work

1. Legs horizontal position


2. Ankles in plantar flexion


3. Arms not crossing


4. Correct breathing timing


5. Breathing technique


6. Legs and hands synchronized


7. High elbow above water


8. High elbow below water


9. 5mm Finger spread


10. Good head position


11. Steady head movement


12. Core stability


13. Glide / reach in front


14. Elbow bent when pulling


15. Hand gliding when breathing


16. Relaxed wrist in the recovery


17. Knees straight while going up

18. Good rotation


19. Clean hand entry


20. Fast flip turn


21. Good push


22. Compact flip turn


23. Good break out


Other observations: