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


  • Swim Camp Singapore

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:08

Good push from the wall and breakout.

Keep the arms closer to the surface when you have them in front, but your head and chest must go deeper. 

Once your arms enter right away start the pull with your elbows up, do not glide to much, this way you will have a continuous stroke.  

Keep your hands firmer and aligned with your forearms. You are pulling with your elbows first, you need to “open your elbow to the side sooner 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


0:08 – 0:16

Your hands are a bit close to each other, try entering with the arms at the line of your shoulders. This way you do not have to pull to the sides then back.

Remember to start the pull before you are taking too long gliding.

You can do the 2nd kick stronger, you can bend your knees a bit more.

Areas to work on, in general:  

  • 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 
  • Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 

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

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:11

Here I recommend that you raise your hips more (specially when you finish the kick), they should be close to the surface, almost touching it.

And also, close your fingers more, right now you’re leaving them a little loose, make sure you have them just a bit separated and a bit more tense.

Keep your head more aligned with your spine, at the moment you’re looking down too much, keep it steady. This will help your hips rise more easily and have a better position of all your body.

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head.

Nice glide!

Areas to work on, in general:

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

x

2. Continuous movement of arms

x

3. Shoulder rotation

4. Hips rotation

5. Arms not crossing the middle line

6. Hips close to the surface

x

7. Neutral head position

x

8. Short quick kicks

9. Clean hand entry

x

10. Steady head

x

11. Pull and kick well synchronized

x

12. Knees straight when going down

13. Ankle plantar flexion

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 – 0:09

Good streamline!

Make sure when you do the breakout after the pullout you are a bit more close to the surface so you carry the speed from the turn to your swim. You are going diagonally down when finishing the pull.


0:09 – 0:16

You are doing your kick and your stroke almost at the sametime, 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 finish the kick (it will be the fastest part of your stroke)


0:16 – 0:20

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast long course, then you can throw your hands a bit deeper to have a longer glide.

Take the momentum from your kick and use it to bring your hips and legs up to the surface when you finish kicking, it will help you have a better body position In the water

When finishing your kick, extend your legs and point your toes as much as you can


0:20 – 0:42

Better glide here. 

Do not bury your head down underwater, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂

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 – 0:18

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

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.

Do not move your left hand around when pulling, keep it on a same pulling line.

Good rotation! That helps you to stay more close to the surface. 


0:23 – 0:32

Your right hand is going to the side when you glide, make sure it stays in line with your shoulder and glide to the front.

Good nice recovery!

Focus on is bringing your kick closer to the surface, you want your toes to touch the surface when you kick.

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.

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: