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


  • Los Cabos 2024

Backstroke

Time key frames:

0:00 – 0:25

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface. 

Now you are pulling with your elbow first, it must be the hand with your forearm aligned first and then the elbow follows. 

So when your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your arm so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Sometimes your hips over rotate, remember that only your shoulders must rotate, your hips must be close to the surface. 

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible, when you achieve this, the kick will be easier to do. 

Once you correct the position of your legs, everything else will be easier to correct. 


0:25 – 0:33

Work on your synchronization. Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

Rotate more your shoulders; Try to make your stroke by touching the side of your face/head with your shoulder and bicep until it enters the water. 

Here are some exercises that can help you with that: Backstroke workout

Remember to always keep your arms straight at all times when you are in the recovery phase.

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

Areas to work on, in general:

  • You can make kicks without moving your arms and just feel the movement of your feet and the touch of the surface.  Back 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. 
  • Here are some exercises for your pull. Backstroke beginners
  • We have some exercises for your stroke that can help you. You can go to our app/library/dryland/. You can download it here App 

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

15. Strong push

x

16. Good break out

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 – 0:23

Try practicing your pullout every time you push of the wall, you must push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Here you must work on your synchronization; You are doing your kick and your stroke 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)

Now the starting of your stroke it’s good, but you must make the pull shorter/smaller, your arms are pulling too far back and you are letting your arms straight. You must bend your elbows but they should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body. 

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 and will help to your glide too. 

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


0:23 – 0:36

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. 

Once you correct your synchronization you will glide easier.

Make sure you do 1 circular movement with your kick, right now you are stretching your legs then bringing them together.

Areas to work on, in general:

  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery. 

  • Check this drill for your kick: Breastroke Kick
  • Here you can watch a drill to improve your stroke: Breastroke pull 

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

16. Fast turn

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 – 0:11

Move more your hips more when doing butterfly underwater kick. Then 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. 

When your arm goes in the water, try to glide more with your arms and do not drop your arm too early, when your hand enters the surface, rotate with your shoulders and glide it as much as you can to the front, be careful of not gliding diagonally down. 

This Drill it’s gonna help you to fix that: 

Kick on side. 1 arm up

You can try to make your kick smaller, not that wide, it will help to all your stroke and more when you glide. 

You have a good balance and body position.


0:11 – 0:19

Don’t forget you need to finish your pull all the way back, do not bring it out before. A good drill is that you  touch the side of your leg with your thumb on with your arm stretched always pulling the water backwards.

Keep your arms closer to the surface when you are breathing, right now you are dropping your arm down, and you don’t take advantage of your glide. 


0:19 – 0:24

Good turn! Make sure to throw your feet fast to the wall. 

When doing the curl, keep your hand above your head.

Keep practicing the turns when you swim and it will get easier every time.

Remember to exaggerate the move of your hips on your butterfly kicks underwater. 


0:24 – 0:41

The rotation of your shoulders improved a lot, just remember that your hips do not rotate as much as your shoulders, your kicks should stay kicking up and down but never to the sides

You need to glide for longer, keep one arm on the front gliding while the other is doing the recovery, this drill can help you: Catch Up Drill Normally you wont do it as much as this drill, you will start the pull before one hand reaches the other one.


0:41 – 0:53

Here you can see better the rotation of your hips, remember to keep it with less rotation. 

Much better recovery with your arms. 

Do not rush it or try to do more strokes, it is better to have a good pull and a good gliding than doing more strokes.

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

Areas to work on, in general:

  • Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
  • Keep practice! Good work. 

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: