1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Florida 2024


Time key frames:

0:00 – 0:10

First try to push from the wall with the two legs, this way your body will be more stable when you start swimming. 

You are kind of bending your lower back, which make your legs sink. To correct this you must focus on your breathing, right now It seems that you are keeping the air in your cheeks, you must keep the air between the lungs and the diaphragm, this way your body will align. 

You are pulling with your arms almost 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. 

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.

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

Catch Up Drill 

Right now you are bending the knee to bring your feet up. 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 exercise to help you kick close to the surface: Grab from the wall, put your head down, hold your breath and bring your legs up and start kicking, make sure you have your legs all the way to the surface, once you master this, try breathing will keeping your legs kicking and high, still grabbing the wall with your hands.

0:10 – 0:13

In recovery you are dragging your arms, they must come completely out of the water, to improve this you must rotate more your shoulders to the left side and lower your head aligned with your spine, and when you correct your glide, this will be easier because you will have more time for the recovery.  

0:13 – 0:24

Sometimes 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. 

Don’t forget you need to finish your pull all the way back, do not bring it out before. 

You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more. When you correct your glide, this will be easier. 

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.  

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

0:24 – 0:32

You are taking your head out too much to breath, this is the main cause of you not being able to slide enough and your kick sinking. You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe. Remember it should only come out half of the face.

Keep your head more steady, and align to your spine, rotate, breath then come back to a neutral position. Remember that the head is what dictates the movement of your body.

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

Here you can see better how your elbow breaks the surface first, the hand should enter first then the arm follows. 

Keep practice! 

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide and your head, then once you correct it go to the next point.
  • Here are some exercises to correct and practice your glide: Smooth swimming

  • 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 
  • Work on your ankle flexibility for a stronger kick, do dryland training these videos can help you: videos
  • We have some exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here App 

Free examples:



Could be better

Needs work

1. Legs horizontal position


2. Ankles in plantar flexion


3. Arms not crossing


4. Correct breathing timing


5. Breathing technique


6. Legs and hands synchronized


7. High elbow above water


8. High elbow below water


9. 5mm Finger spread


10. Good head position


11. Steady head movement


12. Core stability


13. Glide / reach in front


14. Elbow bent when pulling


15. Hand gliding when breathing


16. Relaxed wrist in the recovery


17. Knees straight while going up

18. Good rotation


19. Clean hand entry


20. Fast flip turn

21. Good push


22. Compact flip turn

23. Good break out


Other observations: