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





We want to thank you again for trusting us. We were very happy to have you in our swimming camp. You already have a good swimming technique and we were happy that you were open for new corrections. You were always attentive and making an effort to correct based on our feedback. It was a pleasure to meet you.


Important * When you breathe keep your arm in front gliding until the head comes back. *

Hands / Arms:

  • 3:38 Make sure the left arm doesn’t cross.
  • 3:03 Make sure the hand enters the water before the elbow.


  • Use your core to keep the kick tight and fast.


Flip Turn:

  • 2:48 Make sure your hands are pointing down when you turn.
  • 2:48 Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below


Important  * More aggressive rotation. *

Hands / Arms:

  • 2:45 Finish the pull more aggressively. The last part of the pull will help you rotate your body.
  • Make sure you pull water with every stroke.


  • 2:22 Kick is a bit too wide, do a narrower kick.


  • 2:37 Don’t push too deep. Make sure your are always horizontal even in the break out.
  • 2:32 Do the turn before, not too close to the wall.
  • Use your core to do dolphin kicks.
  • Always count your strokes from the flags to the turn so you know when to turn or to touch the wall without looking.


Important * Open the ankles before you open the knees.


Hands / Arms:

  • 1:36 When gliding your hands don’t need to be one over the other..
  • 1:38 Your fingers should be almost like a spoon when you pull.


  • 2:11 Open the ankles before you open the knees.
  • You can use a pull buoy and do normal breastroke kick to correct this.


Pull Out:

  • 1:57 When you do the breaststroke pullout your body should be horizontal, if you are pointing down you will go deeper.


Important * Keep your fingers like a spoon. *

Hands / Arms:

  • The arms look good and you are now pushing your chest down, which is good.
  • 0:36 Keep your fingers closer to each other.

Dolphin kick:

  • 1:11 The kick should come all the way from your core.

Underwater kick:

  • 1:01 Push from the wall down but when you start the dolphin kicks point your arms up and the kicks should bring your up to the surface.


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

  • Bring your hips up in the air so it will be easier for your legs to go in together. 
  • Go in a bit more vertical.
  • 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.
  • Keep your arms closer to your body.

Open turn

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


OCT 14, 2018



  • From a standing position, drop down onto your hands and kick your feet straight back.
  • Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.
  • Jump upward, lifting your arms overhead into a streamline.
  • Absorb the landing by dropping straight down into another repetition.

Back squat

  • Rest the barbell across your upper back and position your feet shoulder-width apart.
  • Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  • Return to the starting position by straightening your legs.


  • 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

Seated box jump

  1. Rest the barbell across your upper back and position your feet shoulder-width apart.
  2. Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  3. Return to the starting position by straightening your legs.

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.