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 Camp 2021

  • Calella Camp 2022

ANALYSIS

Backstroke

Time key frames:

0:17 – 0:26 You have a good head position, just try to keep your arms straight at all times when you are in the recovery phase.


0:09 – 0:15  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.

You are pushing the water down instead of backwards.


0:03 – 0:09 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. Your toes should touch the surface.

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

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.

Areas to work on, in general:

  • Incredible improvement from the first camp!
  • First thing to work on is bringing your legs closer to, remember the toes should touch the surface of the water, having a narrow kick.

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

15. Strong push

16. Good break out

17. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations: You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here.

Freestyle

Time key frames:

0:41 You are taking your head out too much to breath, remember it should only come out half of the face. Good head position while swimming 👌


0:19 – 0:28 On the recovery phase, your shoulders seems tense, this doesn’t allow you to keep your elbow bend and high, we recommend you to work on your shoulder flexibility and mobility: exercises

1:16 – 1:21 Notice that your (left) elbow is not bending, use the rotation to open your elbow so you can pull with your chest and back muscles, this will also help you prevent shoulder injuries.


0:29 – 0:38 Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.


0:52 – 1:09 The first thing you have to focus on is bringing your kick closer to the surface, the strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes.

Areas to work on, in general:

  • Lots of improvement from the first day to the next ones, specially on your gliding, you are gliding much more, also your kick you started to bring your toes closer to the surface, you are just missing to bring you whole leg straight towards the surface.
  • Work on your ankle flexibility, you should point your toes while kicking.
  • Work on your shoulder flexibility as well.

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

Other observations: