1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • San Diego 2023


Time key frames:

0:00 – 0:34 Day 1 

When you glide try to make it closer to the surface, this way you are gonna take be more efficient with every stroke.

Here you can see how you are moving your hands to the sides when you glide on each stroke. You must keep your hands steady and aligned to your forearm when you glide. 

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times. 

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.

0:34 – 0:56

Don’t forget you need to finish your pull all the way back, do not bring it out before. You can search to touch the side of your leg with your thumb to fix this. 

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

Here are some exercises for this: Smooth swimming

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

Some times you tend to look forward to much, make sure your sight stays neutral.

0:56 – 1:16 Day 2 

Good push from the wall, stronger than first day. 

Here it seems that you improve your glide, your body it’s rotating more. 

Sometimes you bend your hands when pulling, you must keep your hands/fingers more tense for a stronger pull. 

Better kick, higher on the water.

Your right arm it’s entering the water a little bit wide, it must be enter on the line of your shoulder. 

1:16 – 1:25 Day 2 – Turn

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 and better. 

You can make the turn a little bit closer to the wall, will help you to have a better position for the push.

On the flip turn, do not slow down when coming close to the wall, keep the speed, the more speed you have the easier your legs to come above you and land in a good position.

1:25 – 1:46 Day 2 

You have a good glide, just practice doing it as close to the surface as you can. The closer, the more effective your stroke will be. 

You hands are entering too close to your head, try going in farther from your head, it will help you have a more horizontal glide.

1:46 – 2:45 Day 3

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.

Make sure to keep your hips high in the water.

You improve your pull too, stronger.

Do not move your head around, you breath to the side and it comes back to a neutral steady position. 

Much better your turns, remember to get more compact and you will be able to do the turn better and push easier and into the right direction. If you keep your upper body open you will bush down.

Areas to work on, in general:

  • One good exercise for your kick it’s this: Grab from the wall, put your head down, hold your breath and bring your legs up and start kicking, make sure you have your legs all the way to the surface, no breath will keeping your kick high, still grabbing the wall with your hands.

  • Work on your ankle flexibility, will help to your kick too, do dryland training these videos can help you: videos  

  • We have some exercises for your swimming (in and out of the water), you can go to our app/library/dryland/mobility & flexibilty. You can download it here 

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

Free examples:



Could be better

Needs work

1. Legs horizontal position


2. Ankles in plantar flexion


3. Arms not crossing


4. Correct breathing timing


5. Breathing technique


6. Legs and hands synchronized


7. High elbow above water


8. High elbow below water


9. 5mm Finger spread


10. Good head position


11. Steady head movement


12. Core stability


13. Glide / reach in front

too deep

14. Elbow bent when pulling


15. Hand gliding when breathing


16. Relaxed wrist in the recovery


17. Knees straight while going up

18. Good rotation


19. Clean hand entry


20. Fast flip turn


21. Good push


22. Compact flip turn


23. Good break out


Other observations: