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


  • San Diego 2023

Backstroke

Time key frames:

0:00 – 0:11

Every time you push of the wall try doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother. Make sure to blow bubbles of your nose

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

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

Your lower body is sinking a bit, engage your core and bring your hips closer to the surface. This will help you have a more efficient stroke. 

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

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.


0:11 – 0:19

Good rotation of your shoulders and extension of your arms. 

Your arms should enter in line with your shoulders, right now your right arm it’s  crossing a bit the middle line of your head and your left arm it’s just a bit wide. 

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.

Areas to work on, in general:

  • Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.

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

x

17. Fast arms tempo

x

18. Stable core

x

19. 5mm Finger spread

x

20. Effective hands movement

x

Other observations:

Freestyle

Time key frames:


0:00 – 0:15

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 improved this so much)

Right now you are bending the knee to bring your feet up.

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

You are over rotating, your hips do not rotate as much as your shoulders, your kicks should stay kicking up and down but never to the sides. This will also help you with sinking legs problem/


0:16 – 0:21

You can glide a bit longer, make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull or dropping your arm.

You can make this drill to fix that:

Glide Rotate Glide

You can glide for longer, make sure that when your arms enters the water you keep your stretched you arm on the front for a longer time, while the other arm is pulling and doing the recovery. (but do not wait all the way until your arm catches the one in the front)

This drill exaggerates the movement:

Catch Up Drill


0:22 – 0:29

When you turn, rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster and better.

Example:


0:30 – 0:41

Much better legs position!

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

Do some sets with paddles to gain strength

Still over rotating your hips, work on it.

0:42 – 0:52

Much better reach and glide with your arms.

Your right arm is crossing the middle line of your body/head, try keeping it in the same line as your shoulders, specially when you breath.


0:52 – 1:20

A lot better with the legs position, now try to bring them up keeping your leg straight this will help you bring the hips higher too.

You are pulling with your elbow first, 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

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

You are taking your head out too much to breath, remember it should only come out half of the face. Here you can see how you can correct it: Correct breathing

Better flip turn. Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

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.
  • Lots of improvements. Keep practicing! 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: