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 – 0:16

Your synchronization it’s good, but focus on doing the second kick stronger (when your arms finish the pull) it must be the strongest kick, the first one (when your arms enter the water) is a smaller one. 

Right now you are doing both kicks with almost the same strength.

The knees should not be separated as much, there is an opening but it is not very width. Big toes must be touching at all times. 

On the kick try to move more your hips than your knees.  

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.


0:16 – 0:22

You are doing the turn facing down to facing up, the turn in breast and fly is on the side, you touch with both hands, one arm underwater and the other out of the water, there you start rotating to the side, so you can push sideways then turn horizontally. 

On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest. 

Make sure to have a tight streamline everytime you push off the wall. Your head must be between your biceps and your elbows totally straight. 


0:22 – 0:29

The head should enter the water before the arms, make sure you put in your head before the arms. 

Have a good extension of the arms on the recovery.

Your hands are too close to each other, the arms should enter at the line of your shoulders, sometimes your hands are entering almost touching each other.

You must work on your hips movement. Remember that the kick comes from your core not only by bending your knees. 

Areas to work on, in general:

  • Keep practicing, remember that you can start doing one correction at the time and as slow as you can, and once you feel secure you can continue with the next one.  
  • This video will help you understand the butterfly movement better: Video

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 – 0:08

Here you must start the pull before and with your hands aligned to your forearms. 

Make sure you have your fingers just a bit separated and your hands a bit more tense. 

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.

Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke, think about squeezing your core or flexing your abs while swimming backstroke. 

You want to bring your feet closer to the surface, the toes should touch the surface when you kick up. 

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

Check out this drills: Backstroke kick 

0:08 – 0:21

Good turn, just put attention on the curl of your arms while turning, you must doing it behind your head not to the sides. This way your turn it will be more efficient, without to many movements of your hands/arms. 

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

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. 

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.

Areas to work on general:

  • You can practice your kicking without moving your arms, only your rotation and feeling your kick close to the surface. 
  • 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. 

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 – 0:16

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

Use your pull to bring your upper body out of the surface. 

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.

When you kick exaggerate the change your feet to dorsiflexion position. 

When finishing your kick, extend your legs and point your toes as much as you can, do not make extra movements with your legs. 


0:16 – 0:23

Remember that when doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Compact yourself more while turning, once you touch the wall bring your knees to your chest faster. 

Don’t forget to do a dolphin kick before starting the pullout underwater. Check this video: Breaststroke Pullout Tutorial Video 


0:23 – 0:33

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 in a good streamline to the front on each stroke. You have your elbows a little bit bend.

Be more patience doing your strokes, It is not necessary to make the strokes to continuous. 

You are doing your kick and your stroke almost 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)

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.

On the kick you have to open your ankles first and then the knees. A good drill is swimming breastroke with a pullbouy on your legs.

Check this drill: Breastroke Kick

Areas to work on, in general:

  • Check this drill to improve your kick: Breastroke Kick

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • Keep practicing!! 

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:


0:37 – 0:56

Do not put your arm down, this makes you bounce up and down, on the entry of the arm change it horizontally, to move forward and not down.

When your arm goes in the water, you must 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 (closer to the surface) be careful of not gliding diagonally down. 

Check this drill: Glide Rotate Glide

You sometimes start your pull with your arms totally straight or only with your elbows. You need to open your elbow to the side (keeping it closer to the surface) so it gets in the same line as your hand and then you can pull with your hand/forearm.
You might need to work on your shoulder mobility in order to achieve this. Mobility videos

Keep your head aligned to your spine and steady. 

Focus on having your legs straight when going up, activating your glutes, hamstrings and lower back.

Look at your knees you are moving them up and down, remember the kick comes from your hips/core. Do not push your knees down, keep your legs and hips almost straight at all times.


0:56 – 1:01

On the turn when you make the curl with your arms you must doing it bahind your head, right now you are doing it but to the sides and with to many movements, it must be only one movement. 

Just remember do the flip turn push then you start rotating, you are trying to rotate into freestyle while you are doing the turn. Keep practicing the turns when you swim and it will get easier every time.

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 


1:01 – 1:52

You can enter your hands/arms into the water more separated from your head,  this way you will have a better entry and gliding.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. 

This drill exaggerates the movement: Catch Up Drill

Don’t forget you need to finish your pull all the way back, do not bring it out before. 

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 you correct the position of your head, everything else it will be easier. 

Areas to work on, in general:

  • Here are some 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.

  • 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.

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: