Challenges

SWORDFISH:

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Times

50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:

Awards


  • Los Cabos 2024

Backstroke

Time key frames:

0:00 – 0:10

Your lower body is sinking to much, engage your core and bring your hips and legs closer to the surface. To achieve this, you must keep the air on your diaphragm not only on your lungs, it must be a combination of both. 

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 first of all, make sure your legs are higher closer to the surface, your toes should be breaking the surface.

When your leg is going down keep it straight, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

Check out this drills: Backstroke kick  

Once you correct your kick closer to the surface, put attention on making it smaller, not too wide. 

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line. 

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. 


0:10 – 0:17

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide. 

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

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

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 – 0:25

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). 

When you start the pull, you must keep your elbows up.

So, you begin to opening your stroke with your hands aligned with your forearm (with your elbows up) and then you start to change the direction backwards to bring them together, right now you are pulling with your hands down to only bring you up. 

Slow down the frequency, do not try to do many strokes or kicks. Make each step as best as posible.

You don’t have to bend your fingers when pulling, keep it straight all the time with your fingers together. 


0:25 – 0:37

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.

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 (without opening to much your knees) then in one circular movement you bring them together.

When finishing your kick, extend your legs and point your toes as much as you can. 

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. 

Check this link to improve your glide. Part 3 – Glide. 

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

Areas to work on, in general:

  • Work on your breaststroke kick, here is a good video on learning how to do the kick outside the water: Breast kick video

  • Here you can watch a drill to improve on this: Breastroke pull 

  • Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
  • 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

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 – 0:15

You have a good rotation.

You need to glide more. Take advantage of that and put attention on this: 

When your arm goes in the water, try to glide more with your arms (closer to the surface) and do not drop your arm, 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 Drills gonna help you:

Kick on side. 1 arm up

Glide Rotate Glide

You are pulling with your elbow first and with your arms almost straight, you need to open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

So when you start your pull, it should be the hand first, then the forearm and finally the elbow follows. 

Your legs are sinking. Focus on is bringing your kick closer to the surface and focus on having your legs straight when going up, activating your glutes, hamstrings and lower back. You want your toes to touch the surface every kick.

You are keeping the air in your cheeks, you must keep the air on your lungs and your diaphragm, this way it will be easier for you to make the kick closer to the surface. 


0:15 – 0:29

On the recovery, don’t forget you need to finish your pull all the way back, do not bring it out before.

Here you can see better how you are not gliding at all, use the next drill to focus on that. Catch Up Drill

Good position of your head. 

On the turn, do not do it with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn,

Just remember do the flip turn push then you start rotating, you are trying to rotate into freestyle before or while you are doing the turn. 


0:29 – 0:53

Here you can see better how you are pulling with your arms straight. 

When your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not down.

You are pulling with your fingers too separated, make sure you have them just a bit separated and a bit more tense. 


0:53 – 1:18

Your glide improve a little bit, you must practice and practice. Be patient and constant. 🙂 

The coordination of your stroke also improved. Now you don’t seem too accelerated. 

Just remember to always touch the surface with your feet. And you can try to make your kicks little bit faster. 

Do not lower your arm when you are breathing, hold it close to your head and the surface. 


1:24 – 1:26

Throw your feet strong to the wall.

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

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

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.
  • Try this drill to help you kick close to the surface: Breaststroke arms flutter kick

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

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: