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 Lloret de Mar, Spain. 

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:10

Good and strong start of the wall! Just try to make sure to have a tight streamline every time you push off the wall.

First of all, you need to work on your synchronization. The first kick is when your arms are entering the water, once your arms enter right away start the pull, do not glide, this way you will synchronize the second kick when you finish your pull. 

When you control the synchronization put attention that the second kick it is the strongest kick, this way are going to have a more steady stroke.

The position of your head it is really good just remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath. 

Good pull started with your elbows high :)

Exaggerate your hip movement, the kick comes from your core not only by bending your knees. 


0:10 – 0:18

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

Have a good extension of the arms on the recover, now your elbows are a bit bent. 

Your hands are too close and they are entering almost touching each other. You must align your hands with your forearms and pull. 

Your feet are a bit separated. Keep your feet closer when you kick. Big toes must be touching at all times.

Areas to work on, in general:  

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
  • Work on your coordination of your stroke and then you can start with the other things. Keep practice! 
  • Do dryland training for shoulders and lower back, will help you to improve your streamline, these videos can help you: videos 

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

Breaststroke

Time key frames:

0:00 – 0:23

Good position of your head, this is important because the head dictates the direction of all your body. 

You have a good pull, you need to glide more, lock your elbows, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Throw your hands strong to the front with speed, not just put them in front.

You are kicking like butterfly, you must change that, it must be 2 movements, you open your legs (with your knees close one to each other) then in one circular movement you bring them together, this with your feet on dorsiflexion position.

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


0:23 – 0:27

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.


0:27 – 0:39

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)

When you start the breaststroke kick, you’ll have a much more efficient style. 

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 🙂
  • Work with you breast kick, you can practice even outside of the water: Breast kick video
  • You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide. 
  • Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 

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

x

16. Fast turn

x

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 – 0:21

Good position of all your body. 

Exaggerate your glide, lock your elbow and do not drop your arm to soon, when your hand enters the surface, rotate and glide it as much as you can to the front before you start the pull. 

You have a good pull, just align your hand with your forearm, this will help you to pull stronger. 

Relax your kick, the more kicks doesn’t mean you will swim faster or be able to bring your legs up.remember the kick comes from your hips/core.

Do not push your knees down, keep your legs and hips almost straight at all times.


0:21 – 0:30

When you turn, rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn.

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.


0:30 – 0:46

Your stroke needs to enter the water much farther ahead, currently, it’s entering too close to your head. 

You are crossing the line of your head, you need to put you arm in line of your shoulder away from your head towards the front.

During the breathing, your head should enter the water before your arm, and from there, start gliding and then pulling.


0:46 – 1:08

Better breakout of the water. 

You’ve improved your arm entry into the water. Remember that you should initiate the pull with your elbow up.

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

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

Good coordination of your kick here, it will be better for the continuous of all your stroke. 

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.
  • Work on one thing at the time. Focus on correcting your pull with elbows up, then once you correct it go to the next point. 
  • Work on the flexibility of your shoulder, these videos can help you: exercises 
  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

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

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: