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

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:15

First you must work on your synchronization. In butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish the pull) is the strongest kick, the first one (when your arms enter the water) is a smaller one.

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 are taking too long gliding and this make you not being synchronize your 2nd kick with your pull. 

In butterfly there is no gliding, you need to start the pull right when your arms go in and they are closer to the surface. 

On the kick try to move more your hips than your knees.  


0:15 – 0:23

Remember to have a relax recovery. Make sure you do not rush your stroke and have a good extension of the arms on the recover.

Keep your feet closer when you kick. Big toes must be touching at all times.

Areas to work on, in general:

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • This video will help you understand the butterfly movement better: Video

  • 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 
  • Work more flexibility in the lower back and hips to have a stronger and wider kick.

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

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:18

Every time you push of the wall try doing it underwater, go down in the wall and push underwater then slowly start to come to the surface.

You are over rotating your lower body, your hips do not rotate as much as your shoulders, your kicks should stay kicking up and down but never to the sides. 

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible. 

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down.

When your leg is going down keep it straight. 

When your arm/hand enters the water let it go just a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Right now you are pulling with your elbow first. The arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

Make sure you have your fingers just a bit separated and your hands a bit more tense while pulling. 

0:18 – 0:25

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.

Keep your arms straight at all times when you are in the recovery phase.

Your arms should enter in line with your shoulders, right now they are crossing the middle line of your head.

Here are some exercises that can help you with that: Backstroke workout

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Check out this drills: Backstroke 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

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 – 0:17

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)

When you pull, the first part is tu open your hands to the sides then you start to change the direction backwards and then bring them together, right now you are pulling with your hands down to only bring you up to breath. 

Here you can watch a drill to improve on the pull: Breastroke pull 

When finishing your kick, extend your legs and point your toes as much as you can.


0:23 – 0:33

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 in a good streamline to the front on each stroke. You want to take advantage of each stroke. 

You have a good kick. 

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. 

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization
  • Keep practicing!

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

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:23

When your arm goes in the water, you must glide more with your arms and do not drop your arm, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front (closer to the surface), be careful of not gliding diagonally down. 

You are pulling with your arms straight, bend your elbow more. 

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

Here just sometimes you are over rotating, remember that your hips do not rotate as much as your shoulders, your kicks should stay kicking up and down but never to the sides. 

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.

Right now you, sometimes you are bending the knee to bring your feet up. 

Your pull is slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

Do some sets with paddles to gain strength


0:23 – 0:24

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

This drill will help you: Catch Up Drill

Sometimes you brake the water with your elbow (left arm) remember that it must enter the water the hand aligned to the forearm and the elbow follows. 

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

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.

  • You might need to work on your shoulder mobility to improve your pull.  Mobility videos

  • 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 starts.

  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water. 

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 over rotating

19. Clean hand entry

x

20. Fast flip turn

21. Good push

x

22. Compact flip turn

23. Good break out

x

Other observations: