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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:15

Work on your synchronization. 

In butterfly you do 2 kicks, one when your arms are in the front and the other when you finish the pull with your arms.

You are doing the first kick good but you must start the pull before, your pull should finish at the same time that your second kick. There is no gliding in fly, when your arms enter the water you start the pull.

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

You are bending to much your knees on the kick. Remember that the kick comes from your hips, not only of your knees.  

Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times. 


0:15 – 0:22

On the turn put attention on keeping both hands on the wall, and bring your knees faster to your chest. 

Remember to keep a good extension of your arms on the streamline, your head must be between your biceps. 

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.


0:22 – 0:32

You have a good extension of your arms on the recovery but don’t rush your stroke. Remember to have a relax recovery. 

The knees should not be separated as much, there is an opening but it is not very width.

Areas to work on, in general:

  • To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

  • We have some exercises/drills/mobility, etc, for your corrections. You can download it here Skills N TalentsApp

  • Check this drill, it will help you to swim on the surface. Butterfly Arms with Flutter Kick 

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

7. Good head position

x

8. Hands pulling towards hips

x

9. Bending of the knees on the second kick

x

10. Ankles in plantar flexion

x

11. Big toes touching 

x

12. Bent elbows when pulling

x

13. Pulling forwards, not upwards

x

14. Head entering the water before the arms

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:

0:00 – 0:10

On the first part of your stroke you are pulling with your arm straight, try to bend the arm before, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

When your arm/hand enters the water let it go just a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time. 

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible. 

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 when you kick up. 

Check out this drills: Backstroke kick 

0:10 – 0:28

Make sure to have a tight streamline everytime you push off the wall. Keep your head steady and between your biceps. 

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

You improve your pull a lot, and it is closer to the surface, that it’s important, remember that the closer to the surface you swim the better. Good work! 

You must elevate more your kick, remember to always touch the surface.

You can practice to kick without moving your arms and just focusing on your kick and the surface. 

0:28 – 0:32

when you are turning you must bend your elbows before and always doing it behind your head with your hands aligned to your forearms. 

Do not forget to have a good tight streamline. 

0:32 – 0:44

Good recovery with your arms, just be careful with your left arm sometimes it’s  crossing the midline of your head. 

Keep you fingers closer and a little bit more tense. 

Try to rotate more with your shoulders but keeping the hips in the same place. 

Only your toes must be touching the surface, your knees should not break out of the water, work on keeping them underwater. 

Areas to work on general:

  • You can work on your coordination outside the water, it will help you when swimming.  
  • Check this exercises to practice your recovery o the water: Backstroke workout

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

x

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

x

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 – 0:18

Now 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).

You are starting your pull down; you need to pull to your sides and down at the same time in circular motion. 

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.  

Here you can watch a drill to improve your pull: Breastroke pull 

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front, 

You have a good tempo on your glide, when you corrected your synchronization all your stroke will improve. 

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

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. 

Exaggerate the dorsiflexion of your feet on the kick. 


0:18 – 0:30

Remember to compact yourself much more. Bring your knees to your chest once you touch the wall with your hands. 

Make sure to have a tight streamline everytime you push off the wall. Your head must be between your arms. 

Try to make your pullout closer to the surface, this way your breakout it will be better. 
Breaststroke Pullout Tutorial Video 


0:30 – 0:39

The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together. 

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

When finishing your kick, extend your legs and point your toes as much as you can. 

Check this drill: Breastroke Kick 

Areas to work on, in general:

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • You have a strong pull, keep practicing! 

  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

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

x

16. Fast turn

x

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 – 0:20

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.

You are starting your pull with your arms straight, you must start the pull bending your elbow and keeping it higher.

You might need to work on your shoulder mobility in order to achieve this. Mobility videos 

You must work on your glide.

When your arm goes in the water, try to glide 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.

Check out this drills:

Kick on side. 1 arm up

Glide Rotate Glide 

Focus on is bringing your kick closer to the surface, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick. 

You must kick continuously and closer to the surface. Try to not make pauses, this way your body it will be in a better position. 

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

Keep the fingers of your hands closer.


0:20 – 0:25

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn,

Keep compacted your body when doing the turn.

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.

Check this video:

Flip Turns 


0:25 – 0:38

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

When breathing, you are over rotating, your hips do not rotate as much as your shoulders, your kicks should stay kicking up and down but never to the sides. 

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

Don’t rush your stroke. In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.

Areas to work on, in general:

  • Here are some extra exercises to correct and practice your glide: Smooth swimming

  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

  • Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point. 

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: