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 Swim Camp 2020

 

 

Progress

ANALYSIS

Thank you again for trusting us. You were always listening to us when we shared our knowledge with you and that made things easy. You are able to change your technique really fast and that was good to see.

Butterfly

Time key frames:

Time

 

0:11

Face is looking up, instead of being pulled down, try to work on this by kicking butterfly in the eleven position

0:15

Toes aren’t pointed, knees are separated

0:31

You are dropping your elbows, the start of the stroke should be with finger tips down (high elbows)

0:36

STREAMLINE IS VERY IMPORTANT

1:17

Knees are closer together, very good

Areas to work on, in general:

  • The hands come in too deep. They should be right below the surface above the head’s level
  • The head should be pulled down when going inside the water, try to drive the movement with your neck
  • Pulling the head down will help your hips to float more and your kick will have more strength

 

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x You do 3 kicks right now

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. 3 positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

x

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 at all times

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:

Time

 

0:07

The hips to shoulder rotation is really good, timing is great

0:18

Elbows are bent in the extension when reaching for a new stroke, try to keep them straight

0:40

Legs and hips are sinking due to inefficient body position and weak kick, narrow your kick down and increase its frequency

1:21

Toes aren’t pointed at all times, bad sign of desperation. Relax and make sure your feet are moving the water

1:28

Flip turn is super smooth and quick, good job

Areas to work on, in general:

  • Your kick should be a little smaller, higher frequency
  • The degree of the bent of your elbow should be about 90 degrees, not 130, 120.
  • Body line needs to improve. This will come from improving streamline all along.

 

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 Need a straighter arm in the recovery

Breaststroke

Time key frames:

Time

 

0:17

Streamline is ok. Needs more emphasis.

0:22

The pull, with the elbows high is really good

0:24

Your legs should never go this wide when finishing your kick into the throw, try putting a band on your knees or buoy like we practiced.

1:14

The stroke started to look very fluent, it looks nice!

1:17

The turn is snappy and strong. Try to use more your abs to bring your feet to the wall instead of relying on your arms.

1:48

Don’t look up on your pull out. It affects your body position and gliding. Make sure to always look straight down.

2:01

Great gliding and good start of the pull.

Areas to work on, in general:

  • The streamline will always be vital, especially when gliding. Try to master it.
  • The timing between kick and throw is really good
  • You need to work on bringing your knees bent to initiate the kick, remember chair position drill.
  • You need to develop ankle flexibility; this will proportionally improve your kick. Try different stretching positions.

 

Breast examples:

Breaststroke

Good

Could be better

Needs work

1. Correct timing of pull and kick

x

2. Elbows come together

x They come together but that movement could be faster

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 Improving the head will help this too

13. Tight pull out

x

14. Horizontal pull out

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

Just the left thumb is out of place

19. Effective hands movement

x

Other observations: 

Freestyle

Time key frames:

Time

 

1:08

Don’t look up while you are still underwater

1:20

Stroke looks very aggressive. Try to not splash as much water with your hands, smoother means faster for a longer time.

Areas to work on, in general:

  • Your elbow position and pull improved a lot during these 4 days, watch the early video and towards the end. Remind yourself to pull with the elbows high and attack the water with your hand like a knife.
  • The toes, just like in butterfly and backstroke, need to be pointed at all times!
  • Very good rotation and movement of hips in respect with your shoulders
  • Breathing is right on time.

 

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 Specially the left could be better

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

x

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: Hands tend to go up when gliding

Diving

Time key frames:

Time

 

0:08

Great start, needs more power, make sure to look up to drive your body in a better trajectory

0:09

The stroke started to look very fluent, it looks nice!

0:10

Great tight streamline before hitting the water

0:11

Butt was loose and legs lost the right momentum

0:12

Legs should go straight in the water, try tightening your butt cheeks before the entry

0:46

Great initial position, good grip.

0:49

Pretty good throw, and jump with the legs

0:50

You need to pull your head back; imagine you want to do a back flip

0:51

Lack of arching your back from the previous frame leads to flop

Dive examples:

Diving

Good

Could be better

Needs work

1. Back leg initial position

x

2. Front leg initial position

x

3. Hands initial position

x

4. Head initial position

x

5. Hips initial position

x

6. Arms initial position

x

7. Back leg push

x

Other observations: 

Dry-Land Exercises

Deadlift

  • 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

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.

V-Up

  • 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.