SWORDFISH: 2.05:58

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50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Thailand Swim Camp 2019





I want to thank you for trusting us. It was a pleasure to meet you. You are a great swimmer and I wish you continue enjoying swimming the way you did in our camp. You learn very fast and that is something that can help you in every aspect of your life, not just swimming.


Important * When you breathe keep your arm in front gliding until the head comes back. *

Hands / Arms:

  • 2:00 Keep your fingers tense and very close to each other.
  • 4:58 Make sure your right hand don’t cross, it happens sometimes.


  • 5:50 Keep your head steady only rotate to the side to breath, do not look to the front before you take a breath.


  • Take a quicker breath.

Flip Turn:

  • Make sure your hands are pointing down when you turn.
  • 0:33 Your hands should be close to your body to do the bicep curl, so you can bring your legs faster to the wall, look at the hands on the video below
  • Keep your knees and legs together in the turn


Important  * Make sure your fingers are steady. *

Hands / Arms:

  • 1:43 When the hand enters make sure the pinky finger enters first.


  • 4:47 Make a more aggressive rotation, your shoulders should almost touch your chin.
  • With a stronger rotation your hand will go deeper a bit more and you will be able to pull better. Like the swimmer below



  • Use your core to do dolphin kicks.




Important * Don’t go so deep in the pullout, pull to the front and a bit up so you get closer to the surface and you can start the first stroke in a horizontal position*

Hands / Arms:

  • 2:42 Shoot your arms strong forward and straight when you glide, specially in short distances.
  • Close a bit more your fingers
  • Make sure you pull water with your hands and forearms.


  • 4:43 Don’t open your knees that much.
  • Open your ankles first and then close them.
  • 4:32 When you finish the kick bring your hips up always try to maintain a horizontal position


Important * Keep your legs together during the kick. *

Hands / Arms:

  • 1:52 When you pull, bend your elbows more, your hands should pass underneath your body.


  • 3:42  Keep your legs together, do not open your knees that much.
  • Every turn make good and strong dolphin kicks, with every dolphin kick should bring you a bit closer to the surface.


Open turn

Important * Bring your knees closer and faster to your chest. *

  • 0:28 Make sure one arm comes out of the water and the other under.


Important * The whole body goes through the same place *

  • Push off the block strong with the right leg, do not “drop” your leg down.
  • Engage your core when entering the water so you go in like and arrow.
  • Use your hands to push the block back and start the movement of the dive.


OCT 14, 2018



This exercises for your dive so you get more explosive, faster and stronger from the blocks. Try to do them at least once a week, if you need more information on how to do this exercises look for videos on youtube and/or ask a professional to help you. If you want more exercises look for “how to jump higher” or “be more explosive when jumping”.


  • From a standing position, drop down onto your hands and kick your feet straight back.
  • Lower into a push-up and push back up. As you complete the push-up, draw your feet forward so that they are under your hips.
  • Jump upward, lifting your arms overhead into a streamline.
  • Absorb the landing by dropping straight down into another repetition.

Box jump over

  • Stand 6 to 8 inches (15 to 20 cm) in front of a plyometric box and drop into a quarter-squat position.
  • Jump up onto the box, landing with your feet directly underneath you and your knees slightly flexed.
  • Complete the movement by standing up erect on the box.
  • Step off the box in a slow, controlled manner.

Seated box jump

  1. Rest the barbell across your upper back and position your feet shoulder-width apart.
  2. Initiating the movement with your hips, squat down until your thighs are parallel to the ground.
  3. Return to the starting position by straightening your legs.

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.


  • 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.