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

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:14

Great kick, strong and good technique.

You need to work on your synchronization. The first kick is when your arms are entering the water (you do it correct), once your arms enter right away start the pull, do not glide that much, this way you will synchronize the second kick when you finish your pull.

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish both at the same time. In butterfly there is no gliding, you need to start the pull right when your arms go in.

You are doing the first kick same or even stronger than the second, the second kick is supposed to be the strong kick. The first is small 


0:14 – 0:34

You have a good extension of the arms on the recovery. 

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

Here you can see better how you are separated your feet on the kick. Remember that big toes must be touching at all times.

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.


0:34 – 0:40

When you push from the wall, first, go down on the wall and then push, point a bit diagonal towards the floor, this is to have more time underwarter, then with your butterfly kicks start to bring you higher until closer to the surface.

Practice this on each wall. 

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 
  • We have some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/ 

  • Work on your synchronization, from there everything else it will be easer. 

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

Breaststroke

Time key frames:


0:00 – 0:17

You must pull more wide to the sides at the beginning of the stroke, then back and then close to your body, you bring your arms fast and close to your body really good.

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 don’t need to bend your knees that much, you must work on your flexibility of your hips to make a circular kick. It should be 2 movements, you open your legs then in one circular movement you bring them together. 


0:17 – 0:44

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

You can glide a little bit more, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front with your head between your arms. You must be on a good streamline. 

On the glide when you have your arms on the front make sure to fully stretch your elbows do not keep them a bit bend and close your hands, right now you are letting your hands open. 

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:

  • You can do some exercises like swimming one stroke for two kicks, this will help you to feel your glide.
  • 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.
  • 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.

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

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 – 0:14 Day 1

Work more on your underwater kicks. Push down the wall and with the dolphin kicks you start to come closer to the surface. 

You have a good pull! Just practice keeping your wrists aligned to your forearm, there is a little bend, but it’s not too pronounced.

Now you are lowering your left arm too quickly every time you breathe. You should glide more and closer to the surface until your head returns to the central position after breathing. 

You are overotating your hips when you breath, this make you stop, loss speed and sink. Rotate mostly your shoulders to breath, and the hips just a bit.

When not breathing, good position of your body close to the surface. 


0:14 – 0:28 Day 1 

Good kick, it’s relaxed. If you want to swim faster in short distances you can make a continuous and smaller kick with the same tempo of your strokes. 

When your arm goes in the water, try to 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, be careful of not gliding diagonally down.

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 a bit bend.


0:28 – 0:42 Day 2

Good improvement on your glide! Much better from the first day.

Here you can see that your kick it is more continuous, good, just when you do that try to touch the surface with your feet almost all the times. 

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.

Remember to glide much more when you are breathing. Dont drop your arm


0:42 – 0:55 Day 2

You are taking your head out too much to breath, practice to only come out half of your face. When you fix your glide while breathing, this will be easier. 

Keep practice your recovery, remember that you have to follow the line of your shoulders. 


0:55 – 0:58 Day 2

Here on the turn, 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. 

When you turn, rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster and better.

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.

Try to make the turn closer to the wall, then go down while keeping your feet on the wall and push more underwater, then gradually with butterfly kick start to come up towards the surface. 

 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Lots of improvement from the first day. Keep practicing! Good work.
  • Work on your ankle flexibility, do dryland training these videos can help you: videos 
  • Work on the flexibility of your shoulder, can help you with your rotation, these videos can help you: exercises  

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: