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

Good!! You have a good synchronization. 

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 mobility of your shoulders. 

Perfect, your second kick, when you finish your pull, it’s the strongest kick. 

Now try to make your kicks stronger, you need to kick up just as much as you kick down.

You need to use more your hips for your kick, make sure that the kick starts with the torso, hips all the way to your feet.

Remember to keep your feet closer when you kick. Big toes must be touching at all times.


0:11 – 0:19

Good turn, fast and powerful.

Practice your kick underwater. Exaggerate the movement of your hips, remember the kick comes from your core not only by bending your knees. 


0:20 – 0:23

Good recovery with your arms. Make sure to keep your arms relaxed in the recovery, specially in long course 100 and 200. If it is a 50 fly, then you can rush the recovery.


0:23 – 0:26 Dive

Low your head just a little bit when you are in the starting position on the bench. 

Do not jump up, you are curving and using the strength of your legs to go up, you want to push forward, and use the strength to try to go as far as possible to the front.
Avoid going up and down, instead go forward and diagonally down.

Try to enter with your whole body in the same place where your hands brake the surface. Imagine a circle where your body has to through.

Make sure to have both of your legs completely together and in line when you dive. 

You have to take the power of the dive, to a good entry to a good underwater kick into a good breakout and lastly your stroke. Try not loose speed instead try to carry the speed.

Areas to work on, in general:

  • We have a different kind of exercises on our app that can help you to improve your stroke. You can download it here Skills N TalentsApp

  • Work more flexibility in the lower back and hips to have a stronger and wider kick.
  • Check out this drill Butterfly Arms with Flutter 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

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 – 0:11

You have a good pull, but you are gliding just a bit too long.

You can rotate more with your shoulders but keeping your hips in the same position, this way you will take more advantage of your pull. 

Sometimes you bend your hips a little bit, try to stretch them more, bring them as close to the surface as possible all the times. 


0:11 – 0:18

Bend more your elbows, mark your bicep curl, behind your head while turning, your turn will be faster.

You can lower your head more, put your chin to your chest and bring your knees to your chest to have compacted position while turning. 

Nice streamline and breakout, stronger as you get close to the surface.


0:18 – 0:24

Good recovery with your arms, here you can see better how you can rotate just a bit more with your shoulders. 

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Here are some exercises for your rotation: Backstroke workout

  • 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 – 0:15

Good synchronization!

Throw your hands to the front (closer to the surface) 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. But you do not want your body to be too deep.

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. 


0:15 – 0:24

When you do the pullout, when you pull with both hands all the way, change your body position to go diagonally up, not horizontal or diagonally down, this way you will be closer to the surface for the breakout.

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


0:24 – 0:29

You have a good glide, just focus on have a tighter streamline/

Good kick, just when finishing it, extend your legs and point your toes as much as you can. 

Focus on keeping your hips closer to the surface as possible all the times. Remember that the closer you swim to the surface the better.  

Areas to work on, in general:

  • You have a good stroke, focus on the details. :) 
  • 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. 

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 – 0:12

Try to glide more with you arms when you come out to breath. Check this drill. Glide Rotate Glide 

Glide with your arms a little bit more tense. 

Good kick! When you are bringing our leg up keep it straight, specially in longer distances, if it is a 50 or a 100 then you do not have to worry about this.

Your pull is somewhat slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull all the way.


0:12 – 0:17

On the turn remember to bend more your elbows behind your head and compact yourself much more. Chin to your chest arms behind your head.

Be careful on being too far from the wall, when you turn. The last stroke before the pull is the one that will position you, if you are too far from the wall this last stroke make it stronger so it bring you closer, if you are to to close then you do a fast stroke.


0:17 – 0:27

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. They 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. 

Sometimes you have the tendency to look forward during the stroke. Keep your head steady. 

Areas to work on, in general:

  • If you are sprinting you should narrow your kicks and have them in a faster tempo, as well as your stroke, but not sacrificing technique and efficency.

  • Work on one thing at the time. Focus on correcting your pull, 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

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: