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


  • Swim Camp Peru

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:08

Good synchronization. 

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.

You can start the pull before, just when your arms are entering the water, keep your elbows up and pull. 

Try to keep your legs closer to each other when you kick.


0:08 – 0:13

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.

Have a good extension of the arms on the recover, you are bending your elbows. 

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.


0:13 – 0:26

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

Make sure to have a good streamline when you push from the wall, remember that you want your biceps touch your head. 

You have good brake out of the water, try to being a little bit closer to the surface. It will be efficient. 

Remember to have your hands more tense, here you are bending your hands when you are starting the recovery, keep your hands straight. 

Make sure to pull strong and accelerate your pulling.

Areas to work on, in general:  

  • 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 
  • Your butterfly is on a good path, work on one thing at the time, first focus on having both legs together at all times,.
  • We have some exercises for your ankles, you can go to our app/library/dryland/mobility & flexibilty. You can download it here App

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 – 0:06 Lower Body 

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. 

Think about squeezing your core or flexing your abs while swimming backstroke, your toes should touch the surface when kicking up.

When your leg is going down keep it straight. You want to bring your feet closer to the surface, when you correct your hips closer to the surface, this will be easier. 


0:06 – 0:15

Your head is looking down too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body

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 can rotate more with your shoulders, and a bit more with your hips, will help you to the synchronization of your stroke. 

Be careful to make your pull under the water, sometimes you pull to close to the surface and this can cause you to lose speed in your stroke. 

Here you can see better how your legs are sinked. Remember to always try to touch the surface with your feet on the kick.  


0:15 – 0:21

Good turn!

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

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn. 


0:21 – 0:21 Upper Body 

Make sure to pull strong every time. 

Areas to work on, in general:

  • Check out this drills for your kick: Backstroke kick 
  • 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

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 – 0:08

You are doing your kick and your stroke almost 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 finish the kick (it will be the fastest part of your stroke)

Your head moves up and down, try keeping it in a middle steady position. This helps you align your entire body.

Throw your hands to the front 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.

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

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front. 

Try to glide more. 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.


0:08 – 0:17

Make your pull wider to the sides, then bring them close to your body asap, trying not to pass your shoulder line with your elbows.

Good kick! Take the momentum from it 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.


0:17 – 0:33

Good turn!

Make sure to have a tight streamline every time you push off the wall. You want to take advantage of the turns and starts.

Areas to work on, in general:

  • You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide. 
  • Make short distances trying to maintain the best technique possible. 
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

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 – 0:15

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. 

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

You have a good stability of your body. 

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.


0:15 – 0:21

Just remember do the flip turn, then push, then you start rotating, you are trying to rotate into freestyle before or while you are doing the turn.

Make sure to have a tight streamline everytime you push off the wall, give it time to take advantage of your push. 

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.


0:21 – 0:31

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 bend. 

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.  

When you breath to the left your are taking your head out too much.


0:31 – 1:01

Here your glide improves, good, try to keep your arm stretched on the front for a a bit longer.

Exaggerate the rotation of your shoulders will help you to glide better.

Much better turn! 

Remember to be closer to the surface with the entire body when you brake the surface.

Better with your kick, make sure to bring your leg up keeping it straight.

Areas to work on, in general:

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: