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

  • Thailand Swim Camp 2022

 

 

ANALYSIS

Butterfly

Time key frames:

Time

 

0:00 -0:07

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish them at the same time. You need to start the pull before

Do your 2nd kick stronger, you are doing the first kick stronger than the second, the second kick is supposed to be the strong kick when your arms finish the pull.

0:07- 0:11

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

You are taking too long to breath and do the turn, it is supposed to be fast you touch and your start moving fast and compact to the opposite side, make sure to push strong and to have a quick breath.

Work on your underwater dolphin kicks, you need to do them strong and the full movement.

When you do the breakout do a strong 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 or you do it slow you will lose your speed.

Areas to work on, in general:

  • Start working a bit more on your strength, you can do some dryland exercises, these videos can help you: videos 
  • 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.
  • Keep up the good work! 

 

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. 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 

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- 0:16

Good head position.

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head.

08 – Keep your arms straight on the side in your turn, do not bring them take them down

0:16 – 0:25

Your right arm is pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line. The left one is better.

Your kick is way too deep, you need to bring your legs higher and closer to the surface, your toes should be breaking the surface everytime you kick up.

0:25 – 0:35

The arms do not turn with your body, the arms stay on the sides. 

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

Do a strong first breakout.

Areas to work on, in general:

  • If you correct your legs position you will have a much better backstroke!
  • 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

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:

0:02 – :12

You are doing your kick and your stroke at the sametime, 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 finish the kick (it will be the fastest part of your stroke)

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

0:12 – 0:19

Make sure you push of strong of the wall.

On the pullout when you pull all the way your hands, change the body position to a bit diagonal towards the surface. Make sure when you do the first stroke after the pullout you are close to the surface so you carry the speed from the turn to your swim. Here you where too deep when you started to swim

0:19 – 0:23

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.

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 or a stretch band above your knees. 

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 🙂

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. Diagonal 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:

Time

 

0:01 – 0:10

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

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head to the other side.

0:10 – 0:15

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn.

Move more your hips when doing butterfly underwater kick. With the dolphin kicks you start to come closer to the surface, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:15 – 0:21

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

Your left arm is still crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders.

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting on thing, 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

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: