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 – 0:12

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. 

Timing Drill: Biondi Drill

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.

Lower your head a little when you’re not breathing, focus on keeping it aligned to your spine. 

You are doing the first kick stronger than the second, the second kick (when you finish your pull) is supposed to be the strongest kick.

On the first kick you do not have to bend your knees too much on this kick. 


0:12 – 0:18

Good turn!!

Now to improve, compact yourself more once you touch the wall. Bring your knees to your chest faster. 

Nice streamline. 


0:18 – 0:24

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

Keep your feet closer when you kick. Big toes must be touching at all times.

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 
  • You have a good stroke, keep practicing!

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

You have a good pull.

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. 

You must combine keeping the air between your lungs and your diaphragm (or stomach). This way all your lower body will stayed closer to the surface. 

You can slow down a bit your kick, and make sure your legs are higher closer to the surface, remember that your toes should be breaking the surface on each kick. Bring your hips to the surface of the water.


0:08 – 0:20

Nice turn! To improve, you can bend a little bit more your elbows behind your head while turning. 

Keep practicing!

When you brake out the water try to be closer to the surface but with all your body, not only with your hands/head. 


0:20 – 0:45

Good recovery with your arms!

Here you can see better how you lower body is sinking a bit. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. 


0:45 – 0:48 Dive 

Here your feet should come out of the water as soon as you push from the wall. Like doing a dolphin kick up.

Check this drills to improve your backstroke start:

Backstroke starts. 

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Check out this drills: Backstroke kick 
  • 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.  
  • You have a beautiful stroke. Keep practicing!! 

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 – 0:13

Throw your hands to the front (closer to the surface) not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands just a bit deeper to have a longer glide. 

You’re leaving your head a little bit up, try keeping it in a middle steady position (between your biceps) in a good streamline. This helps you align your entire body.

You can open your hands more to the sides on your pull, so you take full advantage of it. Then you bring them close to your body just like you do it right now,


0:13 – 0:19

Remember to compact yourself more while turning. Bring your knees to your chest faster. 

Very nice streamline! 

Make sure when you do the breakout after the pullout you are closer to the surface so you carry the speed from the turn to your swim.


0:19 – 0:28

Here you need to stretch and tighten your arms to the front in a good streamline on each stroke. 

Good kick!

Make sure to work on a stronger pull so you can elevate more your hips. Help you with your kick. 

Remember that the closer to the surface you swim, the better. 

Throw your hands with speed to the front, and your head do not bury it down, instead move it diagonally down and front.

Areas to work on, in general:

  • 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. 

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

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 – 0:18

Now when you are gliding, focus on keeping your hands aligned to your forearms, right now you are moving your hands to the sides.  

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.

Make sure to have the hips touching the surface at all times. When you correct the position of your head, this will be easier. 

Focus on is bringing your kick closer to the surface. You want your toes to touch the surface everytime you kick up.

Make sure you grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired. Accelerate the pull.


0:18 – 0:23

You can be closer to the wall before start turning. 

Remember to make the curl with your arms behind your head while turning, this way you will have a better and faster turn. 

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

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. 


0:23 – 0:35

Look at your right arm, you move it to the side then you pull back. Make sure to not do extra movements.

Here you can see better how you need to aligned your hands with your forearms. This way your glide will be more efficient. 

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 

Areas to work on, in general:

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

  • Check this drill (focus on the kick): Kick on side. 1 arm up 

  • Move more your hips when doing butterfly underwater kick.

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: