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


  • Los Cabos 2024

Backstroke

Time key frames:

0:00 – 0:14

You are pulling with your arm completely straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

When your arm/hand enters the water let it go 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.

Your kick it is small, that’s good, but now you are bending your knees to maintain that kick, yes is ok to bend the knee to kick up but you do not have to move it up and down too much.  

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.


0:14 – 0:33

Here your hands are entering the water in a good position, but you are taking them out with your palm facing down, you must bring them out with your thumb first. (Once you correct your pull this will be easier). 

Try to rotate more with your shoulders, this way it will be easier to pull correctly. Be careful of not rotating more the hips.

Here you can see better how you are bending your knees when kicking. When you are swimming put attention on always touch the surface with your toes when kicking up. 

Areas to work on, in general:

  • You can make kicks without moving your arms and just feel the movement of your feet and the touch of the surface.  Back kick. 
  • You can try to make underwater kicks; Every time you push of the wall try doing it underwater, go down in the wall and push underwater, then, slowly with your butterfly kicks start to come to the surface. Make sure to blow bubbles of your nose
  • 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. 
  • Here are some exercises for your pull. Backstroke beginners

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

15. Strong push

x

16. Good break out

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 – 0:25

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.

Here you must work on your synchronization; 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)

Your pulling down; you need to pull to your sides and down at the same time in circular motion. And in this fase you must keep your elbows up before you start the recovery.  
You need to finish with your hands at the surface level.

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.

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. 


0:25 – 0:41

You need to stretch and tighten your arms in a good streamline to the front on each stroke. When you are gliding try to do it closer to the surface, this way your stroke will be more efficient.  

Good kick!

Areas to work on, in general:

  • 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. 

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

  • Once you correct your synchronization you will move a lot faster and your gliding will improve.

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

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:24

First try this: When you push of the wall, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

You are pulling with your fingers too separated and your hands loose, make sure you have them just a bit separated and a bit more tense. 

When your arm goes in the water, try to glide for longer, 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. 

This Drill it’s gonna help you to fix that: 

Kick on side. 1 arm up

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

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times. To achieve this try to keep the air a little more in the diaphragm.  

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. 

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


0:24 – 0:30

You can enter your hands/arms into the water more separated from your head, right now it’s to close, this way you will have more range of space and movement to pull more water underwater.  

The rotation of your shoulders it’s good but you must be careful with your hands and elbows they must get out of the water following the same line of your shoulders and not crossing the middle line of your body. 

Keep your arms closer to the surface when you are breathing, right now you are pulling down, and you don’t take advantage of your glide and pull.

Remember to make a smaller kick, you don’t need to kick that wide. 


0:30 – 0:53

Much better your push from the wall, try to do more dolphin kicks, 2 or 3 more, then you can start to come closer to the surface. 

Much better your glide, but you can stay a little bit longer there. This drill exaggerates the movement:

Catch Up Drill

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

You can still have your kick even closer to the surface, try to touch the surface with the sole of the feet.


0:53 – 1:04

You are taking your head out too much to breath, remember it should only come out half of the face.

Here you can see how you can correct it: Correct breathing 

When you correct your glide and your hips, this must be easier. So keep practicing!

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.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Work on the flexibility of your shoulder, these videos can help you: exercises 
  • Be patience with the training and corrections. Good work. 

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

21. Good push

x

22. Compact flip turn

23. Good break out

x

Other observations: