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





It was a pleasure to meet you. Thank you for coming to our swim camp. I hope you enjoy swimming a little bit more. In our experience you never stop learning about swimming and I am glad people like you like to continue learning.


Important * Keep your head looking down to the floor. *

Hands / Arms:

  • 4:49 When the hand enters make sure it doesn’t go up again. Keep it straight in front.
  • Do not cross the middle line of your body.


  • Stretch your ankles to have more flexibility.


  • 4:25 Use your rotation to breathe, don’t turn your head that much.
  • Just take a quick breath every time you breath.


Flip Turn:

  • 4:08 Bring your legs to the wall, do no go up then to the wall. From one side to the other.
  • Wait for your feet to touch the wall then push and then turn your body to a freestyle position.


Important  * More aggressive rotation. *

Hands / Arms:

  • 3:41 The pull looks better. Your arm has to go in close to your head, right now the entrance is too wide.
  • 3:20 Do a more aggressive rotation, so your hand goes deeper and you can pull more water.

Body position:

  • 3:27 Push your chest down and lift hips up.


  • 3:23 Bend your knees a bit more to kick, have your kick closer to the surface.


  • 3:30 Use also your hips to rotate.


Important * Separate the ankles before you separate the knees. *

Hands / Arms:

  • 2:04 Start to breathe a little bit before, when your arms start pulling.
  • 3:26 When you glide you don’t need to do a streamline, you can separate your hands shoulder wide apart, this will allow you to put your head down a little more and have a more horizontal position.


  • 2:08 Do not push your body down when you throw your hands, throw your body and hands to the front. 


  • 2:33 Separate the ankles before you separate the knees.


Important * In butterfly never put your ankles in dorsiflexion. (You do this when the arms are out of the water) *

dorsiflextion swimming

Hands / Arms:

  • Finish the pull at the same time that you finish the second kick.


  • 0:33 Make sure your feet are always moving together, avoid doing freestyle kick.

Underwater kick:

  • 0:26 Do not move you head up and down, the movement of the kick starts in your core.


Important * Push off strong with the leg in the front, almost like jumping in the water


Flip Turn:

  • Practice the landing.
  • Keep your arms closer to your body.


Open turn

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


OCT 14, 2018



This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.


  • 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.

Box jump over

  • Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
  • Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
  • Complete the movement by standing up erect on the box.
  • Step off the box in a slow, controlled manner.

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.