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





We would like to thank you for attending our camp. It was a pleasure to meet you. It was nice seeing you step out of your comfort zone and get better at swimming. You learn very fast and I think with more practice you’ll enjoy swimming more.


Important * Make sure your legs are pretty much straight the whole time. *

Hands / Arms:

  • 3:25 Make sure your arms don’t cross the middle line of your body. You did a better job by the last day but they still cross sometimes.
  • 3:47 When you pull open your elbow out, so you can grab more water.


  • 2:56 After you kick down bring your knees up straight without bending them.


  • 3:29 Use your rotation to breathe, don’t turn your head that much.

Flip Turn:

  • Make sure your hands are pointing down when you turn.
  • 3:02 Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below
  • Keep your knees together in the turn.


Important  * With your left arm, make sure your hand is always facing towards your feet when you are pulling. *

Hands / Arms:

  • 3:07 Bend you elbows when pulling.
  • 3:33 Make sure your arms are not crossing, the arm goes straight when entering the water.


  • 3:02 Your knees should be straight the whole time when they are going down, then you can bend them a little when they go up.


Important * Try pulling also with your forearms. *

Hands / Arms:

  • 4:13 Use your core muscles to be closer to the surface.
  • Don’t exhale all the air in your lungs.


  • 4:16 Put your head down after you throw your hands.


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


  • 3:10 Open the ankles before you open the knees.
  • Kick as soon as your hands start moving forward.


Important * Lift your hips up to the surface. *

Hands / Arms:

  • 1:23 Try to finish the pull very close to your hips and don’t close your fingers at the end.
  • Do not pull up, pull so you move forward.


  • 1:25 Bring your hips up as soon as your arms are in the front


  • 1:35 Do just 2 kicks instead of 3.
  • 1:37 On the second kick (the strong kick) finish the pull at the same time.


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

  • Don’t bring your knees to your chest, straight them .
  • The whole body goes through the same place 

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.