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


  • San Diego 2023

Breaststroke

Time key frames:

0:00 – 0:10

You can start to learn the pullout in breaststroke, all underwater you do a dolphin kick and then the pull all the way down with your hands, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Great stroke. You just need to finish the pull with your hand close to the surface, not to deep under your body.

Throw your hands strong to the front with speed, not just put them in front.

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. 

You are doing your kick and your stroke 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)


0:10 – 0:24

The opening of your knees and the kick is too wide. You have a good kick technique, just make sure to not open your need too much and when you finish the kick put your feet in plantar flexion.

A good drill is swimming breastroke with a pullbouy on your legs.

Once you correct your timing/syncronization, you will be able to glide much more. One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Areas to work on, in general:

  • You can do some exercises like swimming one stroke for two kicks, this will help you to feel your glide.
  • We have some mobility exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-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

14. Horizontal/up pull out

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 – 0:12 Day 1

You can try to make underwater kicks, once you push from the wall you can do two or three kicks before you brake the surface.

Focus on having your legs straight when going up on your kick. You can also practice this movement laying down on the floor or bed and just bringing your leg up straight. It will help you bring your up the hamstrings and hips.

You can glide a bit longer, make sure that when your arms enter the water you fully stretch your arms and your rotate your shoulders.

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. 

Sometimes you are bending the knee to bring your feet up. You must make your kick smaller. 


0:12 – 0:21

You have a good recovery, you must rotate much more your shoulders and your hips, that will help you to take advantage of your glide and you can make less strokes for more distance. 

Relax your kick, you have them to stiff, the more kicks doesn’t mean you will swim faster or be able to bring your legs up. 

Specially when you breath, you are dropping your legs, try keeping a more constant and small kick so you can keep your legs closer to the surface. You are taking your head out too much to breath, remember it should only come out half of the face.

Here you can see how you can correct it: Correct breathing


0:21 – 0:33 Day 2

When you breath, do not drop your arm on the front, take a breath sideways and come back to the neutral position.

You can make this drill to fix that:

kick on side. 1 arm up

Glide Rotate Glide

Work on your kick, remember that need to be touching with your toes the surface all the times. 


0:33 – 0:45

Better rotation of your shoulders. 

Here you can see how you are taking your head out too much to breath, remember it should only come out half of the face. 

On the recovery try to bend more your left elbow, it will help you to rotate easily. 

You need to grab and pull the water strong every time,.

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.

Do some sets with paddles to gain strength and with your fists close (no paddles)


0:49 – 0:52 Turn

Do not slow down when trying to do the turn, the faster you are going the easier for you legs to come over you and flip.

You must bring your head to your knees with more velocity and make sure to make bubbles from your nose. Throw your legs to the wall and land in a good position and make sure to have a strong push,


0:52 – 1:14

Much better your glide and rotation! Seems than you are making it with conscience. Keep practice that it will help you to swim more distance without getting tired too fast. 

Make your kick smaller and closer to the surface.

Your breathing improved a lot, only the half of your face get out the water. 

Keep working on accelerating your pull.

Areas to work on, in general:

  • Work on one thing at the time. Focus on the things that can help to your stroke. The glide, the kick and then the pull. 
  • Lots of improvement from the first day to the next ones, specially on your gliding, you are gliding much more, also your kick you started to bring your toes closer to the surface, you are just missing to bring you whole leg straight towards the surface.
  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

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: