1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:




Time key frames:

0:00 – 0:20 Upper body 

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down.

When your hand enters the surface, and you finish your glide, bend your elbow to start the pull. 

This drill helps you to exaggerate the glide

Catch Up Drill

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe.

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

Do some sets with paddles to gain strength

0:20 – 0:35 Lower body 

Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick.

Do this drill to help you kick close to the surface: Breaststroke arms flutter kick

Do this exercise: 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, once you master this, try adding the breathing will keeping your legs kicking and high, still grabbing the wall with your hands.

Do not worry about kicking too much, the more kicks doesn’t mean you will swim faster or be able to bring your legs up.

You want your toes to touch the surface every kick.

Try keeping less oxygen on your lungs and push your chest down so your lower body comes higher. 

You must make your strokes slower, this way it will be easier to make the glide and your kick will automatically go up. 

0:35 – 1:10

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. They must be enter and glide in the same line as your shoulders. 

You are taking your head out too much to breath, remember it should only come out half of the face. When you corrected your glide and your hips, this will be easier. 

Here you can see how you can correct itCorrect breathing

Areas to work on, in general:

  • Work on one thing at the time. First focus on bringing your hips closer to the surface and correcting your glide, then once you correct it go to the next point.
  • Remember to make your strokes slower with the best technique that you can make. 
  • Check this drills: Glide Rotate Glide     Smooth swimming 
  • Work on your ankle flexibility: video
  • We have a program on our app called “legs” it is great for the sinking legs problem you are having. Here is a coupon for 50% first month for the app ” ronald50 ” 🙂

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


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: