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

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:15

Make sure to have a tight streamline every time you push off the wall. You want to have your biceps touching the sides of your head, and your head inside your arms to take advantage of the push off the wall.

Watch this video:

Streamline Video

You are missing the fundamental movement of butterfly, chest and head down, hips up.

This video will help you understand it better: Video 

In butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish the pull) is the strongest kick, the first one (when your arms enter the water is a smaller one). 

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath. 

You have a good pull, when you synchronize your stroke you will make it a lot smoother.

Vertical kick is a great exercise to improve the movement.

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 – 0:31

Remember to have a relax recovery. Make sure you do not rush your stroke, you must have a good extension of the arms on the recover.

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

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

Areas to work on, in general:

  • Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
  • We have some dryland for your core, here

  • We have some exercises for your flex, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

  • Work more flexibility in the lower back and hips to have a stronger and wider 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

16. Fast turn

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

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

Your lower body is sinking a bit, engage your core and bring your hips closer to the surface. This will help you have a more efficient stroke. 

You are moving your knees up and down more than normal, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

Remember that you must make a smaller kick, you don’t need to kick that wide. The movement of your feet are good, with the smaller kick you will improve a lot your kick. 


0:10 – 0:21

Keep your head steady, right now you are moving it to the left when you make the recovery of your right arm. 

Good extension of your arms o the recovery, you can rotate more with your shoulders, it will help you to have a continuous and smother stroke. 

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 lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Your toes should touch the surface when kicking up.


0:21 – 0:29

You must compact yourself much more when doing the turn, this will help you to have a better position of your feet on the wall. 

Every time you push of the wall try doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother. Make sure to blow bubbles of your nose

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.


0:29 – 0:48

Here you can see better how you are not bending your left elbow to pull, and sometimes your right arm too. You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

Work on the synchronization of your stroke, that will help you to have a smoother stroke and it will be easier for you to swim without pauses. 

Areas to work on, in general:

  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.
  • Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.
  • Check out this drills: Backstroke kick  
  • Work on the strength of your core, you must keep closer to the surface. 

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

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 – 0:21

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Breaststroke Pullout Tutorial Video

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)

When you synchronize your stroke it will be easier your glide. 

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 must 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.

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

Keep the fingers closer together and bit tense, specially on the pull. 


0:21 – 0:35

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.

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs.

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. 

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.
  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery. 

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

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

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.

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

You can make this drill to fix that:

kick on side. 1 arm up

Glide Rotate Glide

You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more.

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. 

When you breathe you open to much your legs, try to maintain your kick closer even if you are breathing. Do not rotate your hips.


0:12 – 0:19 

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. 

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.

Try to do the turn a bit farther of the wall, this way your feet are gonna be in a better position to start the push. 


0:19 – 0:27 

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

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.


0:27 – 0:40

Here you can see better how you are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more. 

You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. 

Remember to glide much more. The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery.


0:40 – 0:56

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

When you get better with your glide your kick will synchronize with your stroke and you will make a continuous and stronger kick. 

Areas to work on, in general:

  • Work on your ankle flexibility, will help you to have a stronger kick, do this dryland training, these videos can help you: videos 
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Keep practicing your turns.

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: