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 2023

Breaststroke

Time key frames:

0:00 – 0:16

When you push of the wall, try going a bit deeper, and stay in a tight streamline.

Excellent freestyle kick high and close to the surface, work on your ankle flexibility, 2 or 3 times a week and your kick will be more relaxed and more efficient.

On breaststroke, the pull make it shorter/smaller, your arms are pulling too far back. Your elbows should not cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body. 

Make sure to grab water strong each stroke, not just move your arms to the sides.

Try not to go down and sink when your head is coming back to the water, instead try to throw your head diagonally down and front.

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


0:16 – 0:45

You can also start to learn the breaststroke kick.

Here is a good video on learning how to do the kick outside the water: Breast kick video

Areas to work on, in general:

Breast examples:

 

 

 

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

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

7. Open ankles first, not the knees

8. Narrow pull

x

9. Narrow kick

10. Chest elevation when breathing

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

14. Horizontal/up pull out

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 – 0:13 Day 1

 

You are pulling with your elbow first, you need to open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. 

You can glide a bit longer, make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull or dropping your arm. 

You are taking your head out too much to breath, this is making your hips sink a bit, remember it should only come out half of the face. Make sure to have the hips touching the surface at all times. 

Focus on is bringing your kick closer to the surface, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick.


0:13 – 0:20

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.

Relax your kick, you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up. 

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface. 

Do not fill your lungs with air as much as possible, this will make your legs to sink too, try keeping 40% to 70% of air when you breath in and out, keep a rhythm of breathing.


0:20 – 0:25 

Good turn! Make sure to throw your feet towards the wall, you are doing a full turn but in reality is like a half turn, your feet will touch the wall and you will push.


0:25 – 0:40 Day 2

You look more calm and relaxed.

Much better rotation of your shoulders, and here you can see how now you are finishing your pull all the way back. 

Good glide and reach, you can keep your arms longer in front of you, a 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 opposition to each other without giving enough time for recovery. Keep practicing!

Exaggerate the bending of your elbow on the pull keeping your elbows up and making a strong stroke. 

Your kick is still sinking too much.


0:40 – 0:53 

Better breathing but now try breathing only to the side, not up and sideways. Keeping on goggle in the water.

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.


0:53 – 1:23 Day 3

Great improvement on the kicks! Much closer to the surface and more calm, keep practicing them you can have them even higher!

You must keep practicing your pull with elbows open align with your fore arm, do not pull with you elbow first, you can separate more your hand/arm from your body, you do not need them to have them too close to you.

Better reach, longer body. 

Try keeping less oxygen on your lungs and push your chest down so your lower body comes higher.

Yes!! Great turn, compact yourself more on the turns, and do not slow down before the turn, the faster you are going the faster the feet will touch the wall and you will sink less, it will help you to have a better position on the wall and a stronger push. 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting the position of your pull, then once you correct it go to the next point.
  • For keeping your legs up; grab from the wall, put your head down, hold your breath and bring your legs up and start kicking, make sure you have your legs all the way to the surface, no breath will keeping your kick high, still grabbing the wall with your hands.
  • Keep on working on the breastroke arms, freestyle kick.

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: