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


  • Playa Swim Camp 2022

ANALYSIS

Backstroke

Time key frames:


0:00 – 0:07

Every time when you push of the wall,try to push deep underwater then slowly start coming up to the surface, when in backstroke make sure to blow bubbles of your nose for air not to come in.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface/

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.


0:12 – 0:16 Your arms on the recovery are pretty good, you keep them straight, although they enter a bot width.

You need to do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Areas to work on, in general:

  • First work on your legs bringing them closer to the surface and having them more straight.

Backstroke examples:

Backstroke

Good

Could be better

Needs work

1. Elbow bent when pulling

x

2. Continuous movement of arms

x

3. Shoulder rotation

x

4. Hips rotation

x

5. Arms not crossing the middle line

6. Hips close to the surface

x

7. Neutral head position

x

8. Short quick kicks

x

9. Clean hand entry

x

10. Steady head

x

11. Pull and kick well synchronized

x

12. Knees straight when going down

x

13. Ankle plantar flexion

x

14. Freestyle stroke before the turn

15. Strong push

x

16. Good break out

x

17. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Breaststroke

Time key frames:


0:00 – 0:05

The pull make it shorter/smaller, 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.

You are doing your kick and your stroke at the sametime, it should be your stroke first 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 finish the kick (it will be the fastest part of your stroke)


0:05 – 0:08

You need to work with you breast kick technique, you can practice even outside of the water: Breast kick video

 

Areas to work on, in general:

  • Just focus on these 3 things and your stroke will change completely. Work on the movement of breaststroke kick

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 pull out

15. Compact open turn

16. Fast turn

17. Strong push from the wall

18. 5mm finger spread

x

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

0:00 – 0:21

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 and glide it as much as you can to the front, right now you are not gligind enough.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.


0:21 – 0:27 You are taking your head out too much to breath, remember it should only come out half of the face.

Good turn! Do the turn, land in backstroke then you push then you start rotating to freestyle, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

Areas to work on, in general:

  • The gliding is the main thing you have to focus on, it got better the last day, but you can still glide a lot more.
  • 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: