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 San Diego 2023

  • Swim Camp Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:16

Good! You improve on your synchronization, from last camp.

You are moving your head up and down to much, try to keep it aligned to your spine and use the power of your arms to pull you forward and take a breath.

Good pull! Stronger than before. Just remember to close more your fingers and keep your hands aligned to your forearms, do not make extra movements with your hands. 

Excellent, now your head and your chest go down, but keep practicing this movement improving your flexibility and mobility of your shoulders and lower back. This way you will have an efficient stroke. 

Here you are doing the first kick (when your arms get in the water) stronger than the second, the second kick is supposed to be the strongest kick. 

This drill will help you, focus on the second kick: Biondi Drill

Raise your hips higher when your arms are in front and your head and chest are sunken. Remember that the kick comes from your core not only by bending your knees. 


0:16 – 0:23

On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest. 

Once you touch the wall you can start turning sideways, don’t stay so long on the wall. 

Much better streamline, you improve a lot. 

Remember to keep your head aligned to your spine even if you are breaking the water. 


0:23 – 0:31

Have a good extension of the arms on the recovery. 

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.

Remember to keep your feet closer when you kick. Big toes must be touching at all times.

When you improve the position of your head everything else will be easier to correct. Remember that the head dicts the movement of your body. 

Areas to work on, in general:

  • Congratulations you improve a lot from last year. :) 
  • We hope the exercises in our app have worked for you. App 

  • Keep practicing all the details, focus on your head first and then you can continue with everything else. 
  • To help you with the hip movement and the chest down, these videos can help you: videos 

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 – 0:04

Good, your pull improved a lot, closer to the surface.

Remember to close your fingers and pull with your hands more tense. 

Remember that your feet must be touching the surface on each kick when you kick up. Once you correct the position of your lower body, this will be easier. 

You need to keep your ankles on plantar flexion at all times, relax more your ankles. 

Check out this drills: Backstroke kick 

You are rushing your kick, slow it down and do the complete movement, when your kick is going down keep it straignt.


0:04 – 0:15

Sometimes you are bending your elbows, remember to keep it straight all the times on the recovery. 

Align your arms whit shoulders. Check this exercises that can help you with that: Backstroke workout

You can rotate a bit more your shoulders with the arms.

Remember to bring your arm out of the water once you finish the pull, sometimes you do a pause once you finish the pull.

Remember that is not necessary to move that much your knees. Keep it straight and relaxed. 


0:15 – 0:31

While turning make the curl with your arms behind your head, not to the sides. 

When you push from the wall you have to keep your body facing up, not down. Make sure to blow bubbles of your nose. 

Excellent pull technique.

Areas to work on, in general:

  • You improve your pull but you have to keep practicing.
  • Remember to work on one thing at the time. 
  • I recommend you to swim slower while correcting your stroke, it will be easier to master. 

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 – 0:11

You improve your synchronization but it can be better. Focus on making your kick a little bit after, you throw your arms to the front.

Do not move your head up and down, try keeping it in a middle steady position. This helps you to align more your entire body. Instead throw your head diagonally down and front, this way you do not bury your head down avoiding sinking and helping staying on top of the water.

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

Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible.


0:11 – 0:20

Remember to not grab from the wall on the turn.

You can compact yourself more while turning. 

You are starting the turn facing down to facing up, start rotating to the side. 

When doing the pullout start with the dolphin kick and then the pull all the way. 


0:20 – 0:28

Good glide! Much better. 

On the kick, practice on opening your ankles first, not your knees. You can use a pullbouy and kick breaststroke to work on this.

Remember to extend your legs and point your toes as much as you can.

When you improve the position of your head you will improve the position of your lower body.

Areas to work on, in general:

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

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • Do not bury your head down underwater, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.
  • You improved a lot, nice work! 

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 – 0:12

Good! you improve your pull, now is higher and stronger. 

Remember to keep your head aligned to your spine, should be in the middle between down and the front.

Practice your gliding, this exercise will help you: Catch Up Drill

Make your kicks continuous. Sometimes you make a little pause while kicking. (specially if you are sprinting_

Keep your knees straight almost all the times when kicking up.

remember to kick close to the surface: Breaststroke arms flutter kick


0:12 – 0:19

On the turn make the curl with your arms behind your head not to the sides, and try to doing it in only one movement. Do not make extra movements. 

Remember this: On the flip turn push then you start rotating, you are trying to rotate into freestyle before or while you are doing the turn. 

Much better streamline.

Make sure in the breakout you are almost in the surface. 


0:19 – 0:30

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.

Here are some exercises for this: Smooth swimming

Even if you are sprinting, you should have a movement where your arm is completely stretch in the front. If you are swimming longer then you can glide even more.

Your recovery improved a lot. 

Your right leg is bending when kicking. Keep it straight and focus on touch the surface with your toes. 

Areas to work on, in general:

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.
  • Work on your ankle flexibility, do dryland training these videos can help you: videos 
  • Lots of improvement from last year. Keep working! 

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: