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

Backstroke

Time key frames:

0:00 – 0:14

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

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.

Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke, think about squeezing your core or flexing your abs while swimming backstroke. 

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. 

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.

Check out this drills: Backstroke kick 

0:14 – 0:26 

Sometimes you do a pause with your arms when they are entering the water, your arms should be like a windmill, opposite from one another all the time. 

Here you can see better how your kick is sinking, remember to focus on kicking touching the surface all the times. 

Areas to work on general:

  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link.
  • You can practice your kick without moving your arms, only your rotation and feeling your kick.  
  • We have some exercises that can help you with all your stroke, you can go to our app/library. You can download it here App SNT

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

x

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:

Breaststroke

Time key frames:

0:00 – 0:14

Try practicing your pullout every time you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Breaststroke Pullout Tutorial Video 

Now 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)

You are starting your pull down; you need to pull to your sides and down at the same time in circular motion. Open more your arms. 

Here you can watch a drill to improve your pull: Breastroke pull 

You are keeping your head up, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down on each stroke. 

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. 

Throw your hands strong to the front with speed, not just put them in front. 

Once you correct your synchronization, it will be easier. 


0:14 – 0:35

You need to stretch and tighten your arms in a good streamline to the front on each stroke. When you are gliding try to do it closer to the surface, this way your stroke will be more efficient. 

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

When you kick exaggerate the change of your feet to dorsiflexion position, sometimes you kick with the tips of your feet, check this video to understand the kick: Breastroke Kick 

You can kick with your knees a little bit more open. A good drill is swimming breastroke with a pullbouy on your legs. 

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

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 – 0:24

Your body is in a good position on the water. 

Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick. 

You are pulling with your elbow first, make sure that your forearm and hand are in the sameline, so you pull the water all together.

You might need to work on your shoulder mobility in order to achieve this. Mobility videos 

Sometimes your left arm is too close to your body when you pull, you can give it a bit more space.

Try to glide more when breathing, keep your arm closer to the surface. 

Exaggerate your glide. Check out this drill:

Kick on side. 1 arm up

You have a good kick, but sometimes you bend your knees to kick up.  


0:24 – 0:35

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn,

On the flip turn, do not slow down when coming close to the wall, keep the speed, the more speed you have the easier your legs to come above you and land in a good position. 

Check this video:

Flip Turns 


0:35 – 0:53

You can enter your hands/arms into the water farther from your head, right now it’s too close, this way you will have a better entry and glide.

You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery

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

And sometimes you move your head to the front before start breathing, keep your head more steady, rotate breath then come back to a neutral position

Here you can see how you can correct it: Correct breathing 

You can rotate a little bit more, and the recovery it will be easier to achieve. Glide Rotate Glide 

Remember to touch the surface with your feet on each kick. 


0:53 – 1:04

Better kick and glide here!

And good turn, it is much better.

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

Move more your hips when doing butterfly underwater kick. With the dolphin kicks you start to come closer to the surface, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke. 

Areas to work on, in general:

  • Try this drill to help you kick close to the surface: Breaststroke arms flutter kick 

  • Here are some exercises to correct and practice your glide: Smooth swimming

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

  • Work on your ankle flexibility for a stronger kick, do dryland training these videos can help you: videos

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: