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

Freestyle

Time key frames:


0:00 – 0:17

Make sure to glide more; once your stroke enters the water, keep your arm close to the surface, lock your elbow rotate, and from there, you can begin your pull.

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

Don’t bend your wrist while pulling; pull with your hand in line with the forearm, strong and tense the hand.

When you finish gliding and you bend your elbow to start the pull, your supposed to accelerate the pull you can start slower but accelerate all the way to the end and do it strong, grabbing and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.


0:17 – 0:28

When you push of the wall try to push a deeper, then with the gradually start to come closer to the surface, it will make you swim much smoother.

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

When you breath your opposite arm drops and pulls down, make sure to keep it up close to the surface.


0:28 – 0:50

Better gliding, you are still bending your wrist and fingers to pull, keep your fingers tense, and make sure to grab the water.

You are just moving your feet up and down by bending a bit your knees, try to involve more your whole leg, when coming up keep it straight activating the glutes and hamstrings. 


0:50 – 1:05

You are dropping your legs when you breathe; try to maintain a more constant and effective kick so that you can keep your legs closer to the surface even when you breathe.

You are also taking too long breathing with your head out, this might be because you hold your breath for many strokes that when you breath stay longer, try breathing every 3 or 4 and having a quicker and constant breath.


1:05 – 1:52

Better gliding, straight arm and kick. You are still bending your fingers, and your elbow pulling first.

Better breathing technique.

You are still maintaining the same speed on your pull, make sure to start slow get on a good position, elbow open then start to accelerate the pul. 

Your elbow is still pulling first.

Areas to work on, in general:

  • Make sure to practice your flip turns, it will help you have a better continuity of your training, even though you swim mostly open waters, when you swim in the pool and you do turns, it will help you with your lung capacity, with your lap times, and your overall swim training. 

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

Other observations: