1st = , 2nd =

3rd = , 4th =

5th = , 6th =

7th = , 8th =

9th = , 10th =


50 Free L: 

100 Free L:

50 Butterfly L:

100 Butterfly L:


  • Thailand Swim Camp 2019





Thank you for coming to our swimming camp. It was a fun meeting you and we were happy to see that you are very passionate about swimming as well as we are. Keep having fun and never stop trying to improve.


Important * When you breathe keep your head in line with your body and just rotate your body to breathe, not your neck. *

Hands / Arms:

  • 2:26 Keep your fingers tight and almost together.
  • In the last day you were not crossing your arms when you took a breath, that’s good.
  • Bend your elbows more to pull.


  • Work on your ankle flexibility.
  • 2:07 Have a continuous kick, both legs move together, use fins to help you with this.


  • 4:33 Use your rotation to breathe, don’t turn your head that much.
  • Take a quicker breath.

Flip Turn:

  • Make sure your hands are pointing down when you turn.
  • 0:29 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 together in the turn.


Important  * On the first stroke, start with just one arm and leave the other one straight in front. *

Body position:

  • 0:46 Lift your hips up a little bit more, have a flat body.


  • Make sure that when the legs are kicking down that your knees are straight.

Hands / Arms:

  • 6:35 Bend your elbows to pull.
  • Make sure your fingers are tight together.
  • 6:29 Do a more aggressive rotation so you can pull deeper in the water and have a better position to pull water.



  • Use your core to do dolphin kicks.
  • 7:10 Always count your strokes from the flags to the turn so you know when to turn or to touch the wall without looking.


Important * Don’t spread your fingers wide. *

Hands / Arms:

  • 5:30 Make sure your hips are closer to the surface, do not look to the front have a neutral position.


  • Make sure you use your core muscles, to pull out your upper body and shoot your body forward when you glide.
  • 5:15 Make sure you do a breastroke pull out everytime you push from the wall.


  • Try to take quicker breaths.


  • Lift your hips when you are gliding.
  • 5:48 Open the ankles before you open the knees.


Important * Keep your knees together. *

Hands / Arms:

  • 2:37 Keep your fingers and hands tight.
  • 4:19 Keep your hands up when gliding and put your chest down.
  • 4:21 Pull a little before so you finish your pull at the same time you finish the second kick.
  • 4:35 You don’t have to finish the stroke with your hands touching, it’s easier and better if you enter the water with your hands shoulder width apart.


  • You are using your hips more on the last day than the first, that is good.

Open Turn:

  • 4:07 As soon as you touch the wall bring your knees to your chest.


Important * 0:08 Get your legs together when entering the water.*

  • Bring your hips up in the air so it will be easier for your legs to go in together. 
  • Push off the block strong with the right leg.
  • Engage your core when entering the water so you go in like and arrow.
  • The whole body goes through the same place 


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.