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 – 0:06

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 finishing the pull) is the strongest kick, the first one (when your arms enter the water is a smaller one). 

You are missing the fundamental movement of butterfly, chest and head down, hips up, do not rush your stroke or try to do many strokes.

This video will help you understand it better: Video

You are pulling with your arms stretched, you should bend your elbows when pulling. (Start the pull with your elbows high).

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

Try breathing every stroke and just push off the wall do 4,5 strokes as best as possible then stop and go back to the wall. Try to do few quality ones than many, cause once you get tired is harder to do a good techinque.


0:11 – 0:12

Remember to have a relax recovery. Make sure you do not rush your stroke,

The knees should not be separated as much, there is an opening but it is not very width. You can use a pullbuoy between the knees to keep the legs closer together.

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. 

Areas to work on, in general:

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

  • 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 on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.

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

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:


0:00 – 0:22

You are pulling with your arms almost 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 lower body is sinking, engage your core and bring your hips and legs closer to the surface. 

Think about squeezing your core or flexing your abs while swimming backstroke. 

You must make your kicks smaller. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up. 


0:22 – 0:37

Good rotation of your shoulders. 

Relax your shoulders and keep your arms straight at all times when you are in the recovery phase. 

You are thinking about pulling even before your arm goes in the water. Let the arm go in then pull.

Here are some exercises that can help you with thatBackstroke workout 

Here you can see better how your lower body is sinking. You can combine keeping the air between your lungs and your diaphragm, it will help you to keep your lower body closer to the surface. 

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 
  • 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.  
  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link

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

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 – 0:11

First 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)

The pull make it shorter/smaller, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body. 

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

Keep the fingers closer together and more tense while pulling. 

When you kick change your feet to dorsiflexion position. 

Check this drill: Breastroke 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. When you corrected the position of your head/breathing this will be easier. 


0:11 – 0:23

The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together. 

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. When you have your arms in front of your then you finish your kick, glide.

You need to stretch and tighten your arms to the front, you want your biceps touch the side of your head.

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke and focus on bring your lower body closer to the surface, then move to the next point 🙂
  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

  • Work on your ankle flexibility/mobility, here is a video that can help you link

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

7. Open ankles first, not the knees

x

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

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 – 0:20

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.

Check this drill, will help you if you combine with your pull: Catch 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 all the way.

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. 

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 


0:20 – 0:30

You can glide for longer, make sure that when your arms enters the water you keep your stretched you arm on the front for a longer time, while the other arm is pulling and doing the recovery. (but do not wait all the way until your arm catches the one in the front)

Don’t rush your stroke, relax a little bit your recovery. 

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 

Here you can see better how your kick is sinking. try keeping a more smaller and relaxed kick so you can keep your legs closer to the surface.

Do not drop your opposite are from where you are breathing, keep it gliding high in the water.

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

  • Check this drill to improve your glide: Catch Up Drill 

    Kick on side. 1 arm up 

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

22. Compact flip turn

23. Good break out

Other observations: