SWORDFISH: 2.05:58

1st = 11.30, 2nd =12.32

3rd = 12.43, 4th = 12.23

5th = 12.67, 6th = 12.56

7th = 12.87, 8th = 12.90

9th = 12.90, 10th = 12.40


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:






  • Mexican Champion





We focus more on your dive and streamline because it is the area we see with most potential for improvement. We do not talk much about the things you do well in your stroke because I think it’s more useful if we analyze the things that you can improve. I tell you this so you do not think your stroke is bad, just so we can focus more on the are details that we can help you. Try to focus on one or two that you think are the most important first.

Dive – 2:33 – 00:37, 0:21 – 0:43, 

As we told you, you are putting both feet on the same line one behind the other 2:33 and at 2:37 you corrected it. Putting one foot behind the other will give you less stability and you are more likely to rotate or move sideways and not in a straight line during the dive.

Remember to have a small horizontal separation between the feet so that this does not happen and practice it until you feel more comfortable and confident.

Your dive is direct to the water diagonally down, you do not give your body time to travel more in the air, remember that the air has 800 times less resistance than water so if you use the power of the dive in the air you will dive further and with greater speed.

Your torso is diagonally down making all the power go down.

As you can see in the minute 3:10 comparing your start with Manaudou’s, Manaudou’s torso is horizontal which pushes his body forward, with more time in the air and more speed.

Try to jump more in front and let gravity do its job and bring you down naturally. This will also help you enter the water in a smaller tube and will let you carry the the speed of the dive in the water.

Use your back muscles to get straight up as soon as possible and pull your upper body towards a better angle.

Remember to squeeze the legs so that they both enter together and not separated 0:35

You could use a little more your arms to pull back, not only will this give more strength to your dive but also help start the movement of your body and have a faster dive.

Streamline   4:03 – 4:20

Manaudou takes 6 dolphin kicks at the start like you, only he breaks the water about 1 second before and about half a meter further, the others do 4 or 5 ½ butterfly kicks, when you are doing the 5th kick most them are in the breakout. 4:15

They arrive faster at 12.5m because they carry the power and speed of their dive into the water, also because their butterfly kick is stronger and more explosive. In your 3rd, 4th and 5th kick you make a lot of effort when your legs go down and very little when they go up. The Olympians take advantage of the kick to both sides very well. Remember that the kick in a 50 meters race has to be fast and smaller, very explosive and very effective.

Your kicks during the breakout are good; you make a quick change of the butterfly kick to flutter kick, only that the upper part of your body looks a little slow, remember that your first stroke is very important. 1:07

Stroke   4:42 – 05:01

The sprinters rotate less because they do not need to be as efficient in their strokes as they are short and fast distances especially in the 50, rather they need more speed and power.

Not rotating as much also helps you keep your body more horizontal, have greater buoyancy and not lose time rotating.

As you can see from the comparison with McEvoy 4:42 when he pulls the arm in front of him, he stretches it as much as possible and quickly starts pulling, almost not rotating. You can also see in the min. 3:40 Manaudou’s hip almost doesn’t rotate.


OCT 14, 2018



This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.


  • From a standing position, drop down onto your hands and kick your feet straight back.
  • Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.
  • Jump upward, lifting your arms overhead into a streamline.
  • Absorb the landing by dropping straight down into another repetition.

Box jump over

  • Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
  • Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
  • Complete the movement by standing up erect on the box.
  • Step off the box in a slow, controlled manner.

Back squat

  • Rest the barbell across your upper back and position your feet shoulder-width apart.
  • Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  • Return to the starting position by straightening your legs.


  • Stand with your mid-foot under the barbell
  • Bend over and grab the bar with a shoulder-width grip
  • Bend your knees until your shins touch the bar
  • Lift your chest up and straighten your lower back
  • Take a big breath, hold it, and stand up with the weight

Seated box jump

  1. Rest the barbell across your upper back and position your feet shoulder-width apart.
  2. Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  3. Return to the starting position by straightening your legs.

Kettlebell swing

  • Pick an iron weight that is reasonable for your quality level.
  • Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
  • Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward. 
  • Ingest the portable weight as it takes after a similar way back to the beginning position.
  • Make a point to keep your arms straight the whole time.

Underwater Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

Dumbbell Step-Up

  • Holding a dumbbell in each hand, stand facing a box.
  • Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
  • Step down with the leg that initiated the exercise.
  • Repeat, initiating the exercise with the opposite leg.


  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.