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


  • Florida 2024

ANALYSIS

Butterfly

Time key frames:


0:00 – 0:11

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

Start the pull before. When your arms enter the water you start the pull, there is no gliding in fly. 

You are doing the first kick stronger than the second, the second kick (when you finish your pull) is supposed to be the strongest kick. When you improve the position of your arms closer to the surface, this will be easier. 

You are moving your head up and down to much when you are not breathing, it must be aligned to your spine all the times until you come out to breath.

Remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.


0:11 – 0:19

On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest so you can turn faster. 

Try to be closer to the wall when you are about to start the turn, this way you will have a faster turn. 

Start the position of streamline before, just when your two arms are about to join together after the turn, make sure you are doing a good streamline. 

Maintain a good streamline until you are closer to the surface to make the breakout, you are loosing your hands/arms before. 

When you do the breakout do a strong kick for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep or you do it slow you will lose your speed.


0:19 – 0:24

Keep your feet closer when you kick. Big toes must be touching at all times.

You have a good recovery with your arms

Areas to work on, in general:

  • To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 
  • This drills will help you to improve your breathing. Butterfly no breath 

    Butterfly Arms with Flutter Kick

  • You have a good stroke, keep practicing!

Butterfly examples:

Butterfly

Good

Could be better

Needs work

1. Two beat kick

x

2. Second kick when pull ends

x

3. First kick when arms are in front

x

4. positions of the torso

x

5. Chest down, hips up

x

6. Entry of the hands at shoulder width

7. Good head position

x

8. Hands pulling towards hips

x

9. Bending of the knees on the second kick

x

10. Ankles in plantar flexion

x

11. Big toes touching 

x

12. Bent elbows when pulling

x

13. Pulling forwards, not upwards

x

14. Head entering the water before the arms

x

15. Compact open turn

x

16. Fast turn

x

17. Strong push from the wall

x

18. 5mm finger spread

x

20. Effective hands movement

x

Backstroke

Time key frames:


0:00 – 0:14

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

You don’t need to kick that wide, make your kicks smaller, 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. 


0:14 – 0:20

Compact yourself much more while turning, you can lower your head a little bit more and this way your knees will come to your chest faster. 

Practice your underwater dolphin kicks, remember that the kick comes from your core, not only of the bending of your knees. 


0:20 – 0:32

Your head is looking down too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body.

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head with your left arm. 

Check out this drillsBackstroke kick 

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

Areas to work on general:

  • You can practice your kick without moving your arms, only your rotation and feeling your kick close to the surface. 
  • Check out this drills: Backstroke 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.  

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

x

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

x

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:

Breaststroke

Time key frames:

0:00 – 0:16

You are doing your kick and your stroke almost 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)

Throw your hands to the front (closer to the surface) not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide. 

You’re leaving your head up, try keeping it in a middle steady position (between your biceps) in a good streamline. This helps you align your entire body.


0:16 – 0:23

Remember to not grab from the edge while turning. 

Bring your knees to your chest with more strength, you will have a better and faster turn. 

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

Make sure when you do the breakout after the pullout you are closer to the surface so you carry the speed from the turn to your swim.


0:23 – 0:29

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, you need to stretch and tighten your arms to the front in a good streamline on each stroke. 

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.

Remember that your ankles must be open before your knees. 

A good drill is swimming breastroke with a pullbouy on your legs to improve this. 

Areas to work on, in general:

  • Keep practicing your pullouts! Breaststroke Pullout Tutorial Video

  • Work on flexibility and strength in your lower back; it should be strong so that you can elevate yourself much more, keeping your hips as close to the surface as possible. 

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

x

16. Fast turn

x

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 – 0:14

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe. 

When your arm goes in the water, try to glide more with your arms 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. 

Check this drill: Glide Rotate Glide

To improve your pull start it before keeping your elbows higher. When you correct your glide, this will be easier. 

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired. 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


0:14 – 0:18

On the turn bend your elbow more, you are leaving your arms almost straight. 

Check this video: Turns

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

Make sure to have a tight streamline every time you push off the wall. You want to have your biceps touching the sides of your head, to take advantage of the push off the wall. 


0:18 – 0:28

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands. They must be enter and glide in the same line as your shoulders.  

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 

You can enter your hands/arms into the water more separated from your head,  this way you will have a better entry and gliding.

Areas to work on, in general:

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

  • You might need to work on your shoulder mobility to improve your pull.  Mobility videos

  • Check this drill to improve your glide: Catch Up Drill 

    Kick on side. 1 arm up 

  • Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

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: