Challenges

SWORDFISH:

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3rd = , 4th =

5th = , 6th =

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Times

50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:

Awards


  • Florida 2024

Backstroke

Time key frames:

0:00 – 0:10

You are pulling with your arm 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 a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke, think about squeezing your core or flexing your abs while swimming backstroke. 

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater. 

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.

Check out this drills: Backstroke kick 

Try to always maintain your hands aligned to your forearms, sometimes you move your hands when pulling. 

0:10 – 0:18

Try to make your stroke by touching the side of your face/head with your shoulder and bicep until it enters the water. To achieve this try to rotate just a little bit more with your shoulders.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, remember that your toes should be breaking the surface.

Areas to work on general:

  • You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link.
  • Work on making a strong stroke, keep practice! 
  • You can practice your kick without moving your arms, only your rotation and feeling your kick.  
  • We have some exercises for your stroke, you can go to our app/library. You can download it here App SNT

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

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:

Freestyle

Time key frames:


0:00 – 0:25

Here you can notice that you are starting your pull (left arm) with your arm straight and you only bend your elbow at the end of your stroke. 

You must keep your elbow closer to the surface while you bend your elbow to start pulling with your hands/forearms. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

With your left arm you are pulling a too wide, when your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not on the sides. 

Check this drills: 

Kick on side. 1 arm up

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). 

Glide Rotate Glide

You are kind of bending your lower back, which make your hips and your legs to sink, make sure to have the hips touching the surface at all times. 

To achieve this try to keep the air between your lungs and your diaphragm, not on your cheeks. 

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. 

You can practice the next drill to keep your kick closer to the surface: Breaststroke arms flutter kick

You have a nice small kick, keep doing it like that but correcting the position and all your stroke it will improve. 


0:25 – 0:36

Work on your breathing, remember it should only come out half of the face.

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

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

Sometimes your left elbow breaks the surface first, the hand should enter first then the arm follows. 

When you improve your glide, your recovery it will be easier. 

Here you can see better how you are not touching the surface with your toes. 


0:36 – 0:48

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 your arm goes in the water (left), try to glide more with your arm and do not drop it, 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.

Put attention on always feel how your feet touch the surface on each stroke, that will help you to maintain your kick upper. 

The position of your body improves for the past days, keep practice!


0:48 – 1:06

You corrected the breathing, seems much better. 

Remember that the glide it’s one of the must important things to have a smooth swimming. Check this drill: Catch Up Drill 

Good rotation! You can rotate more to the right. 

Areas to work on, in general: 

  • Here are some exercises to correct and practice your glide: Smooth swimming

  • 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
  • Do some sets with paddles to gain strength

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Lots of improvement from the first day to the next ones, specially on your breathing, you are just missing to bring you whole leg straight towards the surface and kick touching it. 
  • Keep practice!! 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: