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


  • Los Cabos 2024

Breaststroke

Time key frames:

0:00 – 0:13

On the pullout underwater try to keep your head aligned to your spine, you move your head up and down. 

On the pull, bring your arms together before, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.  

Here you can watch a drill to improve on this: Breastroke pull  

When you are gliding, you must doing it close to the surface. Throw your hands, arms and head to the front with speed not down. 

Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water and will help to your glide too. 

Remember that the closer to the surface you swim, the better. 

Very important, work on your synchronization, you are doing your kick and your stroke almost at the same time, it should be your stroke first, hands to the front, then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you straight then finish the kick (it will be the fastest part of your stroke)


0:13 – 0:21

You need to stretch and tighten your arms in a good streamline to the front on each stroke. You can practice to keep your hands together when you are gliding. 

Here you can see better how your elbows are too far back, you can open more your arms when you are starting your pull but don’t let that they pass the line of your shoulders. 

Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible.

Try to not open that much your knees. There is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs. 

Areas to work on, in general:

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery. 

  • Check this drill for your kick: Breastroke Kick
  • Here you can watch a drill to improve your stroke: Breastroke pull  
  • We have some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here App

Breast examples:

 

 

 

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x

3. Shooting arms in from with speed

x

4. Chest down, hips up

x

5. Neutral head position

x

6. Ankles in dorsiflexion

x

7. Open ankles first, not the knees

x

8. Narrow pull

x

9. Narrow kick

x

10. Chest elevation when breathing

x

11. Stable core

x

12. Glide horizontally

x

13. Tight pull out

x

14. Horizontal/up pull out

x

15. Compact open turn

16. Fast turn

17. Strong push from the wall

x

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:


0:00 – 0:10

Good balance of your body on the water.

You can glide more on each stroke by rotating your shoulders with the gliding.

When kicking, Make sure to touch the surface with your toes on each kick, when your leg is coming up.


0:10 – 0:14

Here you can rotate more with your shoulders. 

Do not crossover the line from the middle of your body/head when breaking the surface with your hands. Right now you are crossing with both arms, specially on the entry. They must be enter and glide in the same line as your shoulders. 

Specially the right arm, and this makes your body move sideways, which makes you less efficient, loss speed.

When you are breathing you take too long with your face out of the water, that even your arm on the recovery goes above your face. This also makes the crossing worse.

Make sure to finish the pull all the way back, with your arm stretched beside your leg.


0:14 – 0:21

On the flip turn push and then you start rotating, you are trying to rotate into freestyle while you are doing the turn. Keep practicing the turns when you swim and it will get easier every time. You can land a bit side ways, but not too much.

When you make the curl with your arms, you must do it behind your head not in front of you. 

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.


0:21 – 0:33

Make sure that with your right arm you open more the elbow, so you can pull with your hand and forearm in the same line, and not with your elbow first.

A good video: Smooth swimming


0:33 – 0:39

Better recovery, but you still crossing the middle line of your head.

Try this drill, finger tips, make sure to follow the same line all the recovery till the entry, Video


0:39 – 0:51

Here you can also see the crossing of your arms when they enter the water.

Good position of your hands.

You need to full lock your elbow when gliding, here you can see how you keep your elbow a bit bend, and how you rush your glide, even if you are sprinting, there is a full elbow stretched on the glide.


0:51 – :59

The right arm looks a lot better, keeping it more in line on the entry and gliding, it also improved your sideways movements.

0:59 – 1:24

Try lowering your head just a bit, it should help you bring your hips and legs higher in the water.

Work on your ankle flexibility, even if you do not kick a lot it will make each kick more efficient. Ankle routine

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique. 
  • Try this drill to help you kick close to the surface: Breaststroke arms flutter kick

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

x

21. Good push

x

22. Compact flip turn

x

23. Good break out

x

Other observations: