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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:11

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.

Try to do the second kick stronger (when you finishing your pull). You are doing both kicks with almost the same strength.

The second kick is the stronger and wider kick, make sure to use your core an legs to have a strong movement.

Good mobility of your hips.

You have a good pull, try to maintain your elbows high while starting your pull. 


0:11 – 0:16

On the turn you can compact yourself a more. 

Do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest. 

Good breakout of the water. If you are going to use more your dolphin kicks after the walls, you can push a bit deeper, so you can have more time underwater.

On the underwater kick try to keep your big toes touching all the times. 


0:16 – 0:19

Good recovery with your arms.

Areas to work on, in general:

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • Keep practicing, remember that you can start doing one correction at the time and as slow as you can, and once you feel secure you can continue with the next one.  
  • You have a nice stroke. Keep practicing!! 

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

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:09

You have a good pull just maintain your hands aligned to your forearms to avoid the bubbles underwater. 

Your lower body is sinking, 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. 

0:09 – 0:19

Good turn, now to improve exaggerate the curl of your arms while turning, always do it behind your head. 

On the streamline extend your hands well one on top of the other and keeping your hands more tense. 

Good breakout of the water closer to the surface. 

0:19 – 0:40

Here you can see better how your kick is sinking. Remember that your toes must be touching the surface all the times. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. 

When your leg is going down keep it straight, and make your kicks smaller. 

Try to combine keeping air between your lungs and your diaphragm, this way your hips will rise. 

Make sure to have a tight streamline everytime you push off the wall, keep your head steady between your biceps.  

0:40 – 0:57

Keep your arms straight at all times when you are in the recovery phase. Sometimes you bend a little bit your elbows.

Here are some exercises that can help you with that: Backstroke workout

Your head is looking down a bit, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body.

Do not rush your stroke, make sure that you are pulling the water efficiently and strong on every pull.

Areas to work on general:

  • You can practice your kicking without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.

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

x

15. Strong push

x

16. Good break out

x

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 – 0:13

You are raising your head too much to breathe. Just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

Do not sink you head, throw it to the front and down, it will help you have a better body position.

The pull make it bigger, open more your hands to the sides to have a bitter pull and position.

Here you can watch a drill to improve on this: Breastroke pull 

Use your pull to bring your upper body out of the surface. 

Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible.

Keep your hands more tense and your fingers together.


0:13 – 0:21

Remember to compact yourself a little bit more while turning. 

Good streamline!

Do not make the pull out diagonally down, instead pus of the wall depeer and then the pull out diagonally up this way you will be close to the surface when breaking the water. 


0:21 – 0:25

You need to stretch and tighten your arms in a good streamline to the front on each stroke. You keep your elbows bent.

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

On the kick you have to open your ankles first and then the knees. A good drill is swimming breastroke with a pullbouy on your legs.

Check this drill: Breastroke Kick

Areas to work on, in general:

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

  • You can work with paddles on some sets.
  • Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide. 

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 – 0:10

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. 

If you are sprinting then is ok to have a faster tempo and to pull a bit more straight. More than a 100 long course then make sure you glide and pull with an early elbow.

You can bend a little bit more your elbows when you are starting the pull. It will help you to pull more water since the beginning. 

Check this drill: Glide Rotate Glide

You must glide more when breathing too, rest your head on your shoulder opposite the side that you breathe while keeping your arm closer to the surface. 

You have the tendency to look forward during the stroke, try avoiding this.  Keep your head more steady, rotate, breath and then come back to a neutral position. 

Your hips are in a good position and your kick is well synchronised with your stroke. 


0:10 – 0:14

On the turn try to doing it closer to the wall to have a stronger push of the wall. Right now you are pushing it almost with your knees straight.

You need to bend more your elbows while turning, (remember to always doing it behind your head) this way you will make your turn faster. 

Nice streamline, just remember to keep your hands stretched. 

Check this video:

Flip Turns 


0:14 – 0:18

When you breath you take too long with your face out of the water, try to do smaller and faster breaths. 

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend, specially your right arm. 

Be careful with your right arm. Try to not crossover the line from the middle of your body/head when breaking the surface with your hand, it must be enter and glide in the same line as your shoulders. 

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

Here you can see better that just sometimes your toes are touching the surface.

Try this drill to help you with that: Breaststroke arms flutter kick

Areas to work on, in general:

  • 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.

  • You might need to work on your shoulder mobility to improve your pull.  Mobility videos

  • 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) 

    *If you are sprinting, then you do not need to glide as much*

  • This drill exaggerates the movement: Catch Up Drill

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: