1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Thailand Swim Camp 2019





Thank you again for trusting us. Thank you also for welcoming us to your country and showing us around the city. You were very generous. You were always listening to us when we shared our knowledge with you and that made things easy. You are able to change your technique really fast and that was good to see.


Important * Rotate your shoulders, specially the right arm while gliding *

Hands / Arms:

  • The entry looks good
  • 3:50 When you breath only rotate your head, do not look to the front.
  • Keep your head steady when you are not breathing.
  • 3:48 Bend your elbows more to the sides when pulling.
  • Look in the video below how he stretches to the front and then pulls in a straight line.


  • The kick looks good.


  • Rotate more, when gliding try to extend your arms to the front more.


Flip Turn:

  • 2:55 Make sure you do a last strong pull before the turn.
  • Practice the landing and pushing off quicker.
  • Get to the wall with more speed.


Important  * More aggressive rotation. *

Hands / Arms:

  • 0:21 Bend your elbows to pull.
  • 0:56 Make sure the arms are not crossing the middle line of your body when you put them in the water after the recovery.


  • 4:30 Do a more aggressive rotation, so your hand goes deeper and you can pull more water.


  • 3:08 During the dolphin kicks make sure your hands are horizontal or in line with your body. Right now they are not straight and are stopping you.
  • Use your core to do dolphin kicks.


Important * Use your core to lift your torso up when you breathe and then shoot forward with your hands. *

Hands / Arms:

  • 4:37 Close your elbows more and faster.
  • 2:20 Throw your hands with more power to the front.


  • You did a good job of lifting your hips when gliding compared to the first day.
  • 3:25 Open the ankles before you open the knees.


Important * Lift your hips more when gliding. *

Hands / Arms:

  • When you start pulling make sure you have high elbows, meaning, in the beginning of the pull, you should push water backwards and not downwards. Another way to explain that is that the palm of your hand is facing the bottom of the pool and it should be pointing to your feet.


  • The strong kick (1st) is when you are pulling.
  • 2:18 Bring your hips higher on the second kick. (The kick where your arms are in front).
  • The kick comes all the way from your core


  • Your arms and kick are not synchronized
  • When you finish your kick your pull should also finish and your head should come up.


Important * 0:08 Get your legs together when entering the water.*

  • 0:01 Dive in a more vertical angle.
  • 0:05 better angle keep legs straight
  • Engage your core when entering the water so you go in like and arrow.
  • The whole body goes through the same place 


Flip Turn:

  • Practice the landing and pushing off quicker.


Open turn

Important * Bring your knees closer and faster to your chest. *


OCT 14, 2018



  • Stand with your mid-foot under the barbell
  • Bend over and grab the bar with a shoulder-width grip
  • Bend your knees until your shins touch the bar
  • Lift your chest up and straighten your lower back
  • Take a big breath, hold it, and stand up with the weight

Kettlebell swing

  • Pick an iron weight that is reasonable for your quality level.
  • Lower into a half squat with your feet marginally more extensive. Hold the portable weight in two hands, keeping your arms straight and your shoulders pulled back.
  • Swing the iron weight marginally behind your legs, at that point stretch out the knees and hips to quicken the portable weight upward. 
  • Ingest the portable weight as it takes after a similar way back to the beginning position.
  • Make a point to keep your arms straight the whole time.

Underwater Dolphin Kick

This dry land exercises will help you have a more stable and stronger core. It will help you improve your underwater dolphin power. There are many more exercises that can help you, look for ways to get a stronger core, glutes and lower back.

Physioball Prone Superman Progression

  • Begin facedown with a physioball positioned under your hips.
  • Lift your heels and shoulders upward, taking care not to extend your neck.
  • Move one arm to the streamlined position and use the other for balance.
  • Move the second arm to the streamlined position.
  • Hold this body position tightly for two to four seconds.
  • Reverse the movements.

Dumbbell Step-Up

  • Holding a dumbbell in each hand, stand facing a box.
  • Step up onto the box with one leg. Pressing through this leg, lift yourself upward until both feet are on the box.
  • Step down with the leg that initiated the exercise.
  • Repeat, initiating the exercise with the opposite leg.


  • Lying face up in a streamlined position, stabilize your core by tightening the abdominal musculature.
  • In unison, bring your arms forward and lift your legs until your hands are able to touch your feet.
  • Slowly reverse the movement, stopping when your hands and feet are just above the ground. Then repeat.