Breaststroke drill 2 kicks + 1pull

Breaststroke drill mix number of the kicks + 1 pull

Idea of the drill

the main idea of the drill Improve sliding distance in one stroke cycle. Optimizing body position and improving leg kicks.

One of the excellent exercise aimed to improve the following tips:

1.The main task of this exercise is to make a good kick with your feet and glide as far as possible in one kick.

2.The body is underwater at 0.5 - 0.7 meters, during second kick.

3.During the first and second kicks, the position of the arms and torso is straight to reduce water resistance.

4.Kicks are made at intervals of 2-3 seconds, which makes you feel like your body is gliding forward and losing speed due to forward drag. The athlete should try to minimize the forward resistance.

5. During the glide, your head is between the hands and looks down.

About us

Our mission

The Analysis Swim platform aiming to improve knowledge in swimming techniques, swimming drills and create training plans for coaches from all around the world through our online platform.

Every day we provide a lot of new free content drills and skills, swimming tips, videos and swimming annual training plans and personal feedback with Analysis Swim.

Our goal is to effectively teach and develop individuals to achieve their highest capabilities in swimming and teach them to achieve their goals. Make them strong and technical athletes who will be able to show their full potential in swimming.

On our website, we will guide you and help you to understand how to develop your athletes in the right way, how to do swimming analysis. We‘ll show the variety of drills and share how to implement them during your training sessions. The analysis of swimming is necessary to identify mistakes in swimming and not to bring mistakes to the habit.

If you want to be a part of Analysis Swim, apply and be a member of our big family.

Smart swimmers is Fast swimmers!

ARTISTIC SWIMMING COACH

Work experience as an Artistic Swimming Coach for more than 10 years.

In 2012 Katsiaryna was employed by Singapore Swimming Association as National Assistant Coach of the National Team of Singapore.
From 2012 till 2018 as a coach, had the following sport achievements:
2015 - Gold and Silver medals at the SEA GAMES ( Singapore );
2017 - Gold, Silver and Bronze medals at the SEA GAMES (Malaysia);
2018 – National Synchronised Swimming Team of Singapore made their debut at the Asian Games( Jakarta, Palembang ) ( 7th place in Duet and Team events ).

In 2018 Katsiaryna was employed by SpeediSwim Aquatic Centre as a Head Coach of the Artistic Swimming competitive groups.

Full bio here

SWIMMING COACH

Siarhei Ivashyn, the Founding Director of AnalysisSwim.com and the Head Coach of SpeediSwim Aquatic Centre graduated with Bachelor’s degree in Physical training (sport), majoring in Physical training.

Work experience as a Swimming Coach for more than 15+ years.

In 2009 was worked in Belarusian and after in 2012 Siarhei was employed by SpeediSwim Aquatic Centre as a Swimming Coach LTS.
After 5 years he became the Assistant Head Coach of the competitive group and 2018 became the Head Coach of the competitive groups.

During his sport career studied and graduated National State Vocational School of Olympic reserve (Certificate of general secondary education) and Ministry of Sport and Tourism, city of Minsk, Republic of Belarus (Secondary vocational education diploma).

Full bio here

Freestyle kick with arms on the edge of the pool side

Idea of the drill

the main idea of the Freestyle kick with arms on the edge of the pool side. Teach your swimmers how to properly use kicks and keep the body in a straight position.

View front above

1. The body should be maintained at a straight position.

2. Legs stretched with toes pointed.

3. Put your arms with straight elbows on the edge of the pool side, hold your head between your arms.

View top on side.

1. Legs can slightly break the water surface during the end of the upkick motion.

2. In the beginning of the downkick motion, legs can make little splashes.

View underwater

1. The downkick should begin from the hip.

2. Your ankle should be flexed when you returns upwards.

3.1 Keep your feet in relation to the water surface 20 degrees

3.2 While performing downkick, keep the angle of attack of the water in the knee 100-120 degrees

3.3 At the end of the downkick, the angle of attack of the leg in relation to the torso should not exceed 160 degrees

Fist Freestyle swim drill

Idea of the drill

The main idea of the Fist drill is to practice the position of the forearm as it exaggerate the aspect of the pull strokes. The palm is one of the sensitive part of the body. The fist drill is performed by the hand, therefore, when you clench your hand into a fist the palm support area decreases.

Since the palm support area has decreased, the speed of the stroke under water becomes faster and you can feel the catch up of the hand using the forearm too.

1. Put on fins. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. During the Fist drill, keep your elbow high up.

3. Clench your hand into a fist and hold it during the drill.

4. Maintain fast kicks.

5. Use your forearm to catch up the water.

One-arm extended freestyle kick with breathing on side

Idea of the drill

The main idea of the exercise is to find the optimal streamline position of the body during inhalation. Learn to feel the surface of the water so as not to raise your head high out of the water.

1. Put on fins. Lie on your chest with your one arm extended another arm down at your side, your eyes looking down.

2. Begin kicking while looking down at the bottom make 6 or 12 kicks

3. After 6 or 12 kick turn your head with torso to the other side of the extended arm. Begin inhale when your mouth is at the surface of the water.

4. After inhale turn your head and torso back in basic position and continue make kicks.

5. Repeat 6~4x25 meters depends on level of swimmers and goals session!

One-arm extended freestyle kick no breath

Idea of the drill

The main idea of the exercise is to find the optimal streamline position of the body during freestyle kicking. Keep the position of your extended arm the palm faces down. Preparing the position of the head, arms and body for the next drill: One-arm extended freestyle kick with breathing on side.

1. Put on fins, you can use a snorkel too. Lie on your chest with your one-arm extended other arm down at your side, your eyes looking down.

2. Begin kicking while looking down at the bottom.

3. Keep the position of your extended arm the palm faces down.

4. Optimal streamline position of the body during freestyle kicking in relation to surface of the water.

5. Repeat 6~4x10 meters or use snorkel 6~4x25 meters depends on level of swimmers and goals session!

Freestyle kick Drilling

Idea of the drill

The idea of the exercise is to find the balance of the body in a horizontal axis relative to the surface of the water and a streamline of the body. Repeat the exercises 4x10 -15 meters. Be careful if the athlete is feeling dizzy let him rest.

1. Keep your body in streamline position.

2. Make breath each time when your turn on back and your face will be above surface of the water.

3. Keep your head between your arms.

4. Keep your hips - shoulder square while doing rotations. It helps you to execute rotation keeping all parts

5. Keep kicking continuously.

Freestyle kick while sitting on the edge of the pool

Idea of the drill

Teach your athlete how to properly do freestyle (flutter) kicking while sitting on the edge of the pool.

At the first lesson, children come to the edge of the pool and sit on the edge of the pool, placing their hands behind their hips. In this position, the child will be relaxed (will not be afraid of water) and you as a coach has to be sure that the child will not fall forward into the water.

How to learn faster (Flutter)Freestyle kick 7 main TIPS :

1. Keep your legs straight.

2. Point your toes slightly inside.

3. Begin kick with bend knee and foot facing down.

4. After that using the thigh muscles kick your foot up.

5. We begin to make alternate kicks. One foot makes an upkick, the other makes a downkick.

6. When we do an upkick we may notice the foot making a splash of water.

7. Keep your kick fast and strong.

Backstroke/ Freestyle side kick with your arms down at your side

Idea of the drill

Backstroke/ Freestyle side kick with your arms down at your side the drill helps you to maintain the streamline body position in the water for the Backstroke and Freestyle swim stroke. You will be able to feel your body on your side which will help you learn how to rotate your torso in the freestyle and on your backstroke.

7 Best Tips for improving side kick:

1. Keep your head in a straight line with your body.

2. Keep your body at a 90 degree.

3. Keep your hip close to the water surface.

4. Kick from the thighs and to the ankles.

5. The big toe is almost touching.

6. Legs must be underwater surface during the kick.

7. On one side of your body, shoulder, elbow, and half face at the surface.

Backstroke drill hand entry with hand paddle

Idea of the drill

They improve the coordination and entry hand with pinky first inside to the water. At the correct entry, the hand paddle is turned outwards and keep in line with the body.

1. During the end of the pull and the entry of the arm into the water, the body rotates.

2. Keep your arm straight out of the water.

3. When the arm is above the water at 90 degrees relative to the body your arm with the shoulder blade makes a turn and the little finger will leads at the entrance.

4. Entry hand with pinky first inside to the water, the hand paddle is turned outwards and keep in line with the body.

Backstroke kick with one-arm extended

Idea of the drill

The drill is to remember the position of the one-arm extended above the head and optimal streamline position of the body during backstroke kicking.

1. Put on fins. Lie on your back with your one-arm extended above the head other arm down at your side, your eyes looking up.

2. Begin kicking while looking up and keep your head in natural position.

3. During kick legs keep under the surface of the water.

4. Keep the position of your extended arm the palm faces up.

5. Optimal streamline position of the body during back kicking in relation to surface of the water.

6. Repeat 6~4x10 meters or 6~4x25 meters depends on level of swimmers and goals session!

Backstroke drill with a golf ball between fingers

Idea of the drill

Of this exercise is to work on the entry of the hand into the water and the catch-up of the water.

2. The ball is placed between the forefinger and the thumb.

3. At the moment of the stroke, you can trace the trajectory of the hand so that the ball looks at the top.

4. The ball is between the fingers due to the resistance at the moment of touching the surface of the water, the palm takes the correct position to entry and catch-up of the water.

Backstroke drill hand claps with arms straight above water

Idea of the drill

The “hand clap” drill for backstroke is an effective way to improve arm coordination and timing.

Here’s a step-by-step guide to performing this drill:

Hand Clap Backstroke Drill

Starting Position:

Begin in a streamlined backstroke position with your body flat on the surface of the water.

Keep your head back, eyes looking up, and hips high.

1. Improve the coordination of movements of the arms and torso during entry and recovery.

2. Holding the streamline body position in the water.

3. Make sure you roll your shoulder and torso while arms entry and exit the surface of the water.

4. Perform the drill slowly and smoothly.

5. Make two claps on straight arms and spread your arms.

6. Keep your kicking fast and strong.

kicking-fast-and-strong-backstroke-swimming-drill-tips

Backstroke kick with your arms down at your side

Idea of the drill

Good exercises to balance the body and feeling leg kicks.

When we teach swimmers to swim correctly, we use different exercises in the water or on land. To choose the right exercises, you need to understand the swimmer’s mistake and their strengths and weaknesses. As soon as you learn to understand what your swimmers need you will be able to develop them. The main task for young swimmers is to develop different skills.

Video: Above water and Underwater.

Two phases: Upkick Backstroke and Downkick Backstroke

Upkick

1. Legs should be stretched out with toes pointed.

2. The upkick should be from the hip while the leg perform the kicks.

3. The thigh should be closer to the water surface in order to not create unnecessary resistance.

Downkick

1.Downkick begin from hip.

2. Keeping your foot in a relaxed position, extend your ankles, and point your toes.

Above water

1. Legs must be the underwater surface of the water during the upkick and downkick motion.

legs must be underwater surface of the water

2. While in the upkick motion, toes can make little splashes, slightly breaking the surface of the water.

3. The body should be maintained at a straight position.

Backstroke Drill One - Arm pull with flippers

Idea of the drill

Good exercises to pull with one hand to feel the water, keep body balance, control shoulder and hips rotation.

1. Small finger should enter the water first, the palm facing out.

2. At the beginning of the recovery phase the arm, the shoulder should come out first of the water.

3. During the recovery phase, keep your hand straight above the water.

4. When you perform the recovery phase your arm should be above the water along with your armpit and shoulder.

5. Make a strong kicking.

6. Rotation of two shoulders should be executed around the sagittal axis of your body.

7. Repeat this exercise 4-8 x 25meters.

Breaststroke kick with two noodles (one to hold the other place under the hips)

Idea of the drill

The main idea for teaching breaststroke kicks using two noodles with one under the hips the other noodle to hold in their hands for adult and young swimmers are as some swimmers are often afraid to swim by themselves or when swimmers have bad buoyancy body.

Example of an exercise 1+1. (1kick + 1breathe.) 4x10~15meters

1.1 While standing at the edge of the pool,

1.2 take the first noodle then place it under your hips,

1.3 take the second noodle to hold in your hands, then push off from the edge of the pool.

2. Turn around in the direction of which you can start doing breaststroke kick and do not forget to inform the children that you need to take a breath!!!

This two noodle will help you to stay afloat also your legs will not sink down and it will not scare the swimmers in water.

3. Keep doing the breaststroke kick while keeping the body in streamline position.

If your child does not know how to swim, then he should be with a coach!

Breaststroke vertical kick

Idea of the drill

The main idea of vertical kicking is to feel the grip of the water with your feet and push yourself up. Imitating the correct technique in breaststroke but vertical only. The breaststroke vertical kick, often referred to as the eggbeater kick in some contexts, is a fundamental skill for swimmers, particularly in water polo, synchronized swimming, and for training purposes in competitive swimming.

Here’s a breakdown of the technique and benefits:

Raise your arms about the water.

1. Draw your heels back until 40°–45° and bring your knees up until 130°-145°.

2. Kick down while body move up.

3. Keep your torso straight.

4. During the end of the vertical kick, try to close your feet together and keep your legs straight.

5. Your knees should be open a little wider than hip on 20°- 30°.

Benefits

Strength Building:

Enhances leg strength and endurance, particularly in the quadriceps, hamstrings, and calves.

Engages the core muscles for stability.

Improved Technique:

Helps swimmers develop a stronger and more efficient breaststroke kick.

Improves overall body position and balance in the water.

Versatility:

Useful for treading water in various aquatic activities.

Essential for water polo players and synchronized swimmers for stability and maneuverability.

Training Aid:

Can be used as a training exercise to improve overall swimming endurance and strength.

Practicing the breaststroke vertical kick can significantly enhance a swimmer’s ability to stay afloat and improve their overall swimming technique.

Butterfly drill 2+2+2

Idea of the drill

The “butterfly drill 2+2+2” is a swimming drill designed to help improve the butterfly stroke. It’s called “2+2+2” because it breaks down the stroke into three segments, allowing swimmers to focus on different aspects of the technique.

Here’s how it works:

2 Kicks:

Start with two butterfly kicks. Focus on keeping the kicks strong and consistent, ensuring that your legs are straight and your feet are pointed.

2 Pulls:

Follow the kicks with two butterfly arm pulls. Focus on the correct arm movement, making sure to pull through the water effectively and maintain a good rhythm.

2 Full Strokes:

Finally, combine the kicks and pulls into two full butterfly strokes. Concentrate on maintaining the coordination between your arms and legs, and make sure to breathe effectively.

You can use different variations: 1+1+1, 1+1+2, 1+1+3, 2+2+1, 2+2+2, 3+3+1, 3+3+2, 3+3+3.

1. First kick legs, arm make end of pull and begin lift head for breath.

2. Recovery arm and end of the breath.

3. Second kick legs and entry arm.

4. After two strokes with the right arm, we change the side and make a stroke with the left arm.

5. After two strokes with the left arm, we change and make a stroke with the both arms.

6. The number of reps or distance will depend on your workout plan.

Tips for Performing the Drill:

Stay Streamlined:

Maintain a streamlined position to reduce drag.

Focus on Timing:

Ensure your kicks and pulls are well-timed to maximize efficiency.

Breathe Rhythmically:

Practice proper breathing technique, typically breathing every other stroke.

Performing this drill regularly can help swimmers develop a more efficient and powerful butterfly stroke.

Butterfly pull while kicking freestyle with flippers

Idea of the drill

The idea of the exercise for the swimmers is to get the torso to be more stable and controlled. During the freestyle kicks, the torso becomes unstable and it prevents proper butterfly pull.

Here are some steps to execute this drill effectively:

Butterfly Pull

Arm Position:

Start with your arms extended forward.

Pull Phase:

Enter the water with your thumbs first.

Sweep your arms outwards in a wide arc.

Bend your elbows and pull your hands towards your body in a circular motion, finishing at your hips.

Recovery Phase:

Bring your arms out of the water and return to the starting position.

Freestyle Kick with Flippers

Body Position:

Keep your body horizontal and streamlined.

Kick Technique:

Use a quick, flutter kick motion.

Kick from the hips, not the knees.

Keep your legs straight but relaxed, with a slight bend in the knees.

Flippers:

Ensure your flippers fit well and are snug but not too tight. They will provide additional propulsion and resistance.

1. Do freestyle kicks non-stop.

2. The two arms recovery together.

3. While The arms are returned above the water make sure that the legs are close to the surface of the water.

Combining the Two

Start Position:

Begin with your arms extended forward and your body in a streamlined position.

Butterfly Pull:

Perform the butterfly pull as described above, focusing on a powerful and smooth motion.

Freestyle Kick:

Simultaneously, perform a continuous freestyle kick with your flippers, maintaining a steady rhythm.

Breathing:

Coordinate your breathing with your strokes. Typically, you would breathe every 2-3 strokes, turning your head to the side as you would in a regular freestyle stroke.

Tips

Maintain Rhythm:

Ensure that your pull and kick are coordinated. The freestyle kick should be continuous and not disrupted by the butterfly pull.

Focus on Technique:

Proper technique is crucial to avoid injury and maximize the benefits of the drill.Pay attention to the form of both your arms and legs.

Start Slow:

Begin at a slower pace to get used to the combination of movements. Gradually increase your speed as you become more comfortable.

This drill can enhance your overall swimming technique by building strength and improving coordination between your upper and lower body.

Butterfly dolphin kick while holding the edge of the pool

Idea of the drill

The main idea of the drill performing the butterfly dolphin kick while holding the edge of the pool is a great way to practice the kick’s technique and build strength.

Here’s a step-by-step guide:

Position Yourself:

Stand at the edge of the pool and hold onto the gutter or the edge with both hands.

Your body should be facing the pool wall.

Body Position:

Extend your body horizontally, floating on your stomach.

Keep your head in line with your spine and your face in the water.

Start the Kick:

Initiate the kick from your hips, not your knees. The movement should be a fluid, wave-like motion that travels down your body.

Your hips should move up and down, with a slight bend in the knees to aid the motion, but the main power should come from your core and hips.

Undulating Motion:

As you push your hips down, allow your upper body to rise slightly.

Follow through by bringing your hips up and allowing your upper body to dip slightly.

Keep your legs together and pointed, and your feet should be relaxed but pointed as they follow the wave motion created by your hips.

Maintain Rhythm:

Keep the movement continuous and smooth.

Aim for a consistent rhythm, and avoid jerky or segmented movements.

Breathing:

Practice holding your breath for short intervals to maintain body position and focus on technique.

Take quick breaths by lifting your head slightly when necessary, but try to keep your face in the water to maintain streamline.

Build Strength and Endurance:

Start with shorter sets and gradually increase the duration as you become more comfortable with the motion.

Focus on maintaining good technique throughout to build muscle memory.

Follow Step by Step below:

Lie on your chest with your arms straight above your head while holding the edge of the pool and start doing dolphin kicks.

1. Propulsive phase (Downkick).

2. Preparatory phase (Recovery).

3. During the return of the legs, the chest presses on the water, and eyes looking down.

4. The body makes undulating movements.

5. During the return of the legs, the chest presses on the water.

6. Holding the edge of the pool and eyes looking down.

The body makes undulating movements.

This exercise will help you develop the proper motion for the butterfly kick, strengthen your core and legs, and improve your overall swimming technique.

Backward butterfly dolphin kick

Idea of the drill

The idea of the drill ...

Lie on your back with your arms straight above your head making an arrow, face up and start doing dolphin kicks.

1. Propulsive phase (Upkick).

2. Preparatory phase (Recovery).

3. Face above the water and eyes looking up.

4. The body makes undulating movements.

Butterfly kick underwater with arms above the head

Idea of the drill

Today I will tell you and show the video of a dolphin kick (two phases).

It is very simple to show the swimmers and explain for them. Just let them watch the video at home or during the day. when they come back to practice, ask them to show what they understood from the video and you will see how the kicking will improve.

Propulsive phase (Kick down).

1 When moving the legs down they begin to straighten in the knee joints.

2 When the shins and feet approach horizontal position, pelvis and hips begin to rise up slightly. In that moment the legs continue to straighten at the knee joints, and lower legs and feet energetically moving down.

3. The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

1.At extreme lower position both legs straightened at the knee joints, and feet slightly turned inward.

2. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

3. Up to a horizontal position, the legs move straight up and then lower back and hips begin downward movement, legs bent at the knee joints , feet keep moving up. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down.

Swimming Coach in Singapore, Siarhei Ivashyn

Work experience as a Swimming Coach for more than 15+ years.

My goal is to effectively teach and develop individuals to achieve their highest capabilities in swimming and teach them to achieve their goals. Make them strong and technical athletes who will be able to show their full potential in swimming.

1. Education and Certification

2. Employment History and Achievement

3. Camp, clinic workshop and meetings

4. Meet our Competitive Swimmer

Certainly! I’d be happy to help you improve your swimming stroke and speed.

To provide you with the most effective advice, it would be helpful to know which stroke you are currently working on (e.g., freestyle, breaststroke, butterfly, backstroke) and if there are specific areas you feel need improvement.

Education and Certification

Education:

2002 - 2006 • National State Vocational School of Olympic reserve (Certificate of general secondary education )

2006 - 2008 • Ministry of Sport and Tourism, city of Minsk, Republic of Belarus (Secondary vocational education diploma)

2008 - 2011 • Smolensk State Academy of Physical Training, Sport &Tourism, Federal State Educational Establishment (Bachelor’s degree in Physical training (sport), majoring in Physical training)

Certification:

• First Responders LLP (Standard First Aid Course + AED)

• Singapore Life Saving Society (Lifesavings 1,2,3 awards)

• Values and Principles in Sports (VPS)

• National Registry of Coaches NROC (Senior Swim Coach) with Sports Singapore and the Singapore Swimming Association

• ASCA Level 1,2,3,4,5 Certification

• MOE as a Physical Sports CCA

Employment History and Achievement

Employment History

Head Coach of Swimming, SPEEDISWIM Aquatic Centre (Singapore)

September 2018-Present

• Developed a clear vision for team success, aligning goals with organizational objectives and build cohesive teams by identifying talent, fostering collaboration, and nurturing individual strengths.

• Head Admin of Singapore team at 45th SEA AGE Games Jakarta 2023 the team had the best performance of the games.

• Developing and run comprehensive swim programs for young athletes at an EtonHouse International School in Singapore, particularly in the age range of 7 to 12 years old, requires a thoughtful approach that considers both their developmental stage and their potential for growth and skill acquisition.

• CEO website www.analysisswim.com the professional development opportunity for coaches and swimmers as a part of the Aquatic sports.

Посмотреть эту публикацию в Instagram

Публикация от Speediswim (@family.of.speediswim)

SIGNIFICANT ACHIEVEMENTS:

SPEEDISWIM Aquatic Center was among the top 12 clubs in Singapore during the 54th Singapore National Age Games 2024

JOY NEO NING SUAN - 19th Singapore National Swimming Championships 2024 - 200m Breaststroke - Finals - A - Top 8, 100m Breaststroke - Finals - B - Top 13, 50m Breaststroke - Finals - B - Top 14

GARETH ELIJAH SIM - 19th Singapore National Swimming Championships 2024 - 200m Backstroke - Finals - A - Top 8, 100m Backstroke - Finals - A - Top 10, 50m Backstroke - Finals - B - Top 14

JOY NEO NING SUAN - 45th SEA Age Swimming Championships 2023 two Bronze medals , 54th Singapore National Age Games 2024 Seniors - three bronze medals

GARETH ELIJAH SIM - 45th SEA Age Swimming Championships 2023 one Silver medal, 54th Singapore National Age Games 2024 Seniors - Gold, Silver and bronze medals

JADEN ZI HENG TAN - 21st RBSC Invitational Swim Meet 2019 at Bkk, Thailand a big round of applause for winning the title of best athletes at their age of 9 old

BRENNEN ANG YI XING – participated in FINA Swimming World Cup Singapore 2019

Head Age Group Coach in the competitive squad, SPEEDISWIM Aquatic Centre (Singapore)

May 2015 – August 2018

• Demonstrate my deep understanding of swimming techniques, training methodologies, and race strategies.

• Highlight your capacity to inspire and encourage young athletes, fostering a positive training environment that promotes growth and resilience.

• Showcase your ability to tailor training programs to individual swimmers’ needs, focusing on skill development, strength training, and performance optimization.

• Assisting with the recruitment of new swimmers to the team by scouting talent at learn to swim programme and competitions, communicating with prospective parents and athletes, and coordinate recruiting visits.

• Assisted the Head Coach in coaching swimmers of the 12 to 22 old

• Illustrate your leadership qualities by describing how I’m lead by example, mentor assistant coaches, and collaborate with other staff members to support the squad’s goals.

SIGNIFICANT ACHIEVEMENTS:

JOY NEO NING SUAN - The 18th RBSC Invitational Swim Meet 2016 at Bkk, Thailand, won 3rd in points for their Age groups

Swimming coach of Learn to swimming, SPEEDISWIM Aquatic Centre (Singapore)

June 2012 – May 2015

• Flexibility to adjust teaching methods and approaches to accommodate different learning styles and individual needs.

• Capacity to work patiently with swimmers who may struggle or be fearful in the water, showing empathy and understanding.

• Capability to collaborate with other coaches and staff to provide a cohesive and supportive environment for swimmers.

• Flexibility to adjust teaching methods and approaches to accommodate different learning styles and individual needs.

Achievement

46th South-East Asia Age Group Swimming Championships 2024

The 46th South-East Asia Age Group Swimming Championships 2024 will take place in Bangkok, Thailand, at the Assumption University Suvarnabhumi Campus. The competition is scheduled from December 6 to December 8, 2024. This annual event, organized by the Southeast Asian Swimming Federation (SEASF), includes disciplines such as swimming, diving, artistic swimming, and water polo, and serves as a platform for young athletes across Southeast Asia to showcase their talent.

Swimmers from SpeediSwim were able to manage their expectations and perform well. ??????

• Gareth Sim - 3 New PBs. Take part in Relay ?Bronze medal

• Joy Neo - 1 New PB and 200m Breaststroke ? Bronze medal

Congratulation TEAM SINGAPORE you did GREAT JOB ??????

Prize-winner - Gareth, Elijah Sim and Joy , Ning Suan Neo

World Aquatics Swimming World Cup 2024 - Singapore

The World Aquatics Swimming World Cup 2024 held in Singapore was a celebration of talent, perseverance, and sportsmanship! Congratulations to all participants for their incredible performances and hard work. ?‍♂️?‍♀️ Whether you won a medal, broke a record, or simply gave it your all in the pool, your dedication inspires fans and future swimmers worldwide. Here’s to celebrating this remarkable event and everyone who made it a success! ??

SAQ Future Meet 4

SAQ Future Meet IV (August 30 - September 1, 2024). However, you can view official results through the Singapore Aquatics website.

SpeediSwim club after competition place Top 4 clubs in Singapore

? 5 Gold medals

? 2 Silver medals

54th SNAG Seniors

Over the past 4 years, the SpeediSwim club has made an incredible leap and from 2019 50th SNAG Seniors 25 position the club rose in 2024 54th SNAG Seniors to 14th place among all clubs in Singapore including international schools.

Top 3 if looking at international schools only!

Prize-winner - Gareth, Elijah Sim and Joy , Ning Suan Neo

Orchid Country Club competition 2023

Congratulations on your achievements! Winning a lot of medals and setting personal records is a commendable feat that reflects your dedication, hard work, and talent. Whether these accomplishments are in sports, academics, or any other field, they demonstrate your commitment to excellence.

Setting personal records is a great indicator of continuous improvement and growth. It shows that you are constantly pushing your limits and striving for better results. Remember to celebrate your successes and use them as motivation to keep challenging yourself.

FUTURES III Swim Meet (25m) 2023

Congratulations to all our Speediswim Medalist swimmers and all swimmers with new PB ????? We are so proud to see our young swimmers participated in this competition, and we witnessed a lot of potential and outstanding performance ?????? Well done, all swimmers and medalists ??

Joy - 50 Br- Gold ? 100 IM - Silver?100 Br- Gold?400 IM - Bronze?
Gareth - 100 Fs - Bronze?50 Fs - Silver?
Eldrick 100 Fs - Gold?
Ray - 100 Bk - Silver?100 IM - Bronze?50 Bk - Gold?
Kay - 25 Fly - Bronze?25 Bk - Bronze?25 Br - Silver?
Clarence - 50 Br - Silver? 50 Fly - Bronze?100 Br - Bronze ?
Ethan -25 Fs - Bronze?

Last but not least, we are always grateful and appreciative to our competitive swimming coaches, head coach Siarhei and coach Phone, and our restless and supportive parents throughout every competition for supporting the whole team ?

Extracted from FB SpeediSwim Aquatic centre

45th SEA AGE Games Jakarta 2023

Swimmers were able to manage their expectations and perform well. The improvement rate is also higher than last years and with medals on this year

• Jaden Tan - 2 New PBs

• Gareth Sim - 3 New PBs and 50m Backstroke ?Silver medal

• Joy Neo - 50m Breaststroke ? Bronze medal and 100m Breaststroke ?Bronze medal

During this competition for the first time i was not Сoach only of my swimmers but i was Head Admin for the TEAM from Singapore

Congratulation TEAM SINGAPORE you did GREAT JOB ??????

Pesta Sukan Swimming 2023 (4 Aug to 6 Aug)

Concluded with great experience, good performance and effort from our coaches, parents and swimmers.

Congratulations to our swimmers for New PB, Gareth Sim for ?Gold medal in 50m Backstroke (13 -14 yr), and Clarence Lim for ?Bronze medal in 50m Breaststroke (11-12 yr) Genuinely grateful to our parents and coaches for most enormous support throughout every competition ??

Photo Credit Speedi parents FB SpeediSwim Aquatic centre

5th CSC Super Junior Invitational 2023

Congratulations to the swimmers on achieving excellent results and Clarence Lim for ? Silver medal in 50m Breaststroke!

Your hard work, dedication, and skill have clearly paid off. Whether it’s in training or competition, your commitment to the sport is truly inspiring.

Keep up the fantastic work and continue to strive for even greater accomplishments in the future. Your achievements are a testament to your talent and effort. Well done!

Photo Credit - Orchid Country Club , Speedi parents and Mr.Chong FB SpeediSwim Aquatic centre

Throwback on 31st OCC SuperSprint Swim Series 2023 (July edition)

A signature event of Orchid Country Club (OCC) has to put on halt over past 3 years as the world was hit by pandemic in 2020. SPEEDISWIM staffs together with Orchid Country Club SnR Team bring alive OCC SuperSprint on 23 July 2023, rekindle the flame of competitive swimming in OCC Clubhouse, once again. Participation was very encouraging; more than 100 swimmers were at the race from as young as 5yo to the Merdeka generation in their 60s. The competition was blessed with great weather though we received 20minutes of shower of blessings after the first medal presentation ceremony. Throughout the whole competition, it was incredibly electrifying as soon as the Meet Referee sounded the horn to kick start the race.

Photo Credit - Orchid Country Club , Speedi parents and Mr.Chong FB SpeediSwim Aquatic centre

18th SNSC 2023 (21st to 24th June 2023)

Congratulations to our three swimmers who were selected from Speeediswim to SEA AGE GAME ??????

Swimmers took part in 15 the final

Our swimmers have great performance with good results and cherish their team bonding moment

Grateful to our Head Coach Siarhei, our Speediswim swimmers and parents for the best effort and support in every competition

Extracted from FB SpeediSwim Aquatic centre

Photo credits : hooliganwithadegree

2023 Singapore National School Games

NSG 2023 Primary and Secondary long two weeks of competition

One ?Gold medal

Three ?Silver medals

Four ?Bronze medals

Twenty participating A-Finals

More than 90% of our swimmers in the Speediswim team make New PBs.

53rd-SNAG-Singapore-swimming

53rd SNAG (Junior and Senior) competition, nine long days, completed with full of excitement (10th March - 19th March 2023) for our Speedi Team ??? All our swimmers truly enjoyed their incredible swim in their events to clinch their medals and beat their PBs in all participating events??‍♂️??‍♀️ 53rd SNAG (Senior) results of the Speedi Team are as follows:

Three ?Silver medals

Two ?Bronze medals

Six participating A-Finals

Sixteen participating B-Finals and Four Relay Teams.

More than 80% of our swimmers in the Speediswim team make New PBs.

Extracted from SpeediSwim Aquatic centre

Swim Series 1 & 2 2023

Junior athletes showed good qualifying times in the Breaststroke and the Backstroke took the leading positions after the final results.

The rest of the Athletes demonstrated a huge improvement in their Personal best time

Some of them in the first time trying to swim 1500m Freestyle and have great results

44th South East Asia Age Group Swimming Championships 2022

This was the first time young swimmers came to international competitions in Kuala Lumpur and showed me their great potential! As they experience more competition, they will improve and get stronger for the next round of competition! The future for Singapore!

35th Singapore Swimming Proficiency Awards 2022

Congratulations to all our swimmers Joy Neo : 50m-100m-200m Breaststroke, 200IM Gareth Sim: 50m-100m Backstroke , 100m Butterfly. And all our Speediswim competitive swimmers for achieving their own PBs and their best effort Thank you so much our swimmers, most supportive parents, and dedicated coaches for your time, support, and guidance for 2 long days off event Truly appreciate all of you

Photo credit - Kenneth, Kelvin, @analysis_swim @sg_swimming

Thank you coach Siarhei @analysis_swim

Extracted from SpeediSwim Aquatic centre

SSA FUTURE Meet 2 2022

Congratulations to all our participated Speedi swimmers Rico, Sky, Sara, Amelia, Kate, Ryann, and Eldrick, for excellent results & PBs. Congratulations to our Speedi medalists Joy, Gareth and Jaden for winning four gold, one silver, and six bronze medals. Grateful to all our swimmers, parents, coach Siarhei and Speediswim Team for your support for throughout the meet

Photo Credits - Damien & Kenneth ,AnalysisSwim - @analysis_swim

Extracted from SpeediSwim Aquatic centre

33rd AGSM Age Group Swim Meet 2022

Grateful to our Speedswim swimmers, parents and coaches for all the effort and best support to the whole CS Team throughout the competition

Our happy moment of some of our Speedi competitive swimmers’ group photo session and medals presentation for the 33rd AGSM Meet to all the medal winners who participated in the 33rd AGSM meet in July.

Photo credits - Damien ,

AnalysisSwim - @analysis_swim

Extracted from SpeediSwim Aquatic centre

SSA Comeback Meet 1 2020

After long break we had first competition. Thanks you SSA for handle the meeting and make this competition for athletes is possible.

Thanks athletes with great results 100% athletes from SpeediSwim get new PB.

Extracted from SpeediSwim Aquatic centre

Pesta Sukan 2021 Swimming Competition

Congratulations to our coaches, swimmers, parents and SPEEDI Team for participating, winning medals and having new PB. The most important thing is participating, perseverance and the best effort in every training. Well done everyone Thank you @analysis_swim

Extracted from SpeediSwim Aquatic centre

51st SNAG Junior Invitational 2021

Congratulations to our competitive head coach Siarhei and all our swimmers for achieving their New PB

Extracted from SpeediSwim Aquatic centre

30th Super Sprint Series Orchid Country Club

Joyous, happy and wonderful moment of our swimmers at 30th Super Sprint Series Orchid Country Club. Congratulations to our head coach Siarhei, our Speedi Coaches, competitive and learn-to-swim swimmers for participating and best performances. All swimmers called it a day with heap of medals

Extracted from SpeediSwim Aquatic centre

24th SSC Open Invitation Midget Meet

The second day of 24th SSC Open Invitation Midget Meet ended gracefully and joyfully with our swimmers great performance, new PBs and achieved following medals in their medals collection. Neo, Joy Ning Suan - Gold Medal Tan, Jaden Zi Heng - Two Silver Medals Sim, Gareth Elijah - One Silver Medel and One Bronze Medal Top10 - 6 year old swimmer, Tan, Jen Qing Clara competes as her very first competition. Big Congratulations to our head coach Siarhei, our Speedi participated swimmers; namely, Jaden, Gareth, Joy and Clara for participating, great achievement, determination and never give up spirit throughout 2 days competition. Hard work and team work paid off Special thanks to our head coach Siarhei, all participated Speedi swimmers, Peiying, our very supportive Speedi parents.

Extracted from SpeediSwim Aquatic centre

29th Super Sprint Series OCC 2019

29th Super Sprint Series has ended successfully not only with our Speedi swimmers’ achieved their best PB, but also triumphed in 3 Bronze medals (Tisha), 1 Gold & 1 Bronze (Si Jia), 2 Silver (Joyce), 3 Silver & 1 Bronze (Amelia Lim) Congratulations to our competitive swimming head coach Siarhei, all our Speedi swimmers, and all our super medalists.

Extracted from SpeediSwim Aquatic centre

35th Junior Inter Club Competition 2019

Speedi would like THANKS our Head Coach Sairhei and the Parents Team, to ensure SPEEDI swimmers are enjoying a great race at the JIC and capturing wonderful pictures of our swimmers great memory and experience during the competition. Congratulations to all our Speedi swimmers for participating and the Great Performance.

We grow together, and stronger together as a TEAM

Extracted from SpeediSwim Aquatic centre

21st RBSC Invitational Swim Meet 2019 at Bkk, Thailand

Help swimmers and coaches figure out what technique and exercises should be chosen for young swimmers from 7 year old and what basic facts of technique and skills are needed more or to make the right focus and at what age. Congratulations all our Speedi competitive swimmers for participating in this competition. Winning medals is the most greatest; however, it’s the participation that counts. Let’s enjoy the process of victory and defeat experiences to become stronger

We would like to give Jaden and Gareth a big round of applause for winning the title of best athletes at their age of 9, with the spirit of winning Thanks to all our amazingly supportive parents for supporting in many ways, helping necessities, taking pics , and taking care of all kids safety, well-being, interacting, bonding and all logistic part.

Last but not least, let’s give our Speedi Head coach Siarhei for a big round of applause for the best preparation, training, guidance, support, care, love and patience for all our Speedi swimmers.

We are the Best as One Team Speedi

Extracted from SpeediSwim Aquatic centre

FINA Swimming World Cup Singapore 2019

2019 FINA world cup was truly a memorable one with fellow swimmers in SPEEDI Elite squad turning up to support me, in the true fashion of family spirit. Regardless their busy schedules, many of the parents and children made the time to come support me which gave me the courage to stand tall amongst the other elite athletes with my head held high , even though the outcome of the race was disappointing, to say the least. Nonetheless, the rapturous applause of the parents lifted my spirit up when I got up from the pool. Given that the parents know that results is not everything but the effort taken to reach to the final destination. Their continuous support in my most disappointing moments brought me greater understanding and this helped strengthen my resolve to further continue striving hard in further bringing glory and pride to the family of Speedi and persevering through the hardships to break my own personal boundaries. I would also like to express my thanks to Coach Sairhei for his continuous dedication and patience in preparing me for my FINA, given that we had to work around my busy schedule which was always the most difficult part, in spite of that, he still stuck through to the end with me and it really reassures me to have such a dedicated coach who would always be there to guide and teach me despite the setbacks and limitations that comes at my way and for that, I’m really grateful for it.

Thank you Coach Sairhei !

Article contributed by SPEEDI Competitive Swimmer BRENNEN ANG YI XING

Extracted from SpeediSwim Aquatic centre

Pesta Sukan Swim Meet 2019

Following in the tradition of celebrating the nation’s birthday with sporting festivities, Speediswim’s head coach, Siarhei Ivashyn, leads a team of 10 young aspiring competitive swimmers at the 2019 ActiveSG Pesta Sukan. Meaning “festival of sports” in Malay, Pesta Sukan was inaugurated in 1964 to provide a platform to raise sporting competition as well as promote camaraderie. Swimming enthusiasts, of all ages and abilities, gathered on the weekend of 3-4 August at the OCBC Aquatic Centre for this swimming event of Pesta Sukan. The event was competitive but its atmosphere relaxed. This is reminiscent of the spirit of Pesta Sukan, where friendly competition and goodwill ruled the day. Some young Speedi swimmers gained valuable experience racing for their first time in the same lanes as world class swimmers like Joseph Schooling, Sarah Sjoestroem and Michael Andrew to name a few, and clocking PBs along the way Congratulations to Sky Neo, Joy Neo, Gareth Sim, Tisha Tan and Janelle Yeo for coming in Top 10 in some of their events and to Jaden Tan for getting a Bronze Medal in Boys 6-10 100m Back

Article was contributed by Ms Irene (Tisha mum) and Mr Kenneth SIM (Gareth dad)

Extracted from SpeediSwim Aquatic centre

30th SGCC Age Group Swim Meet 2019

On 28th July, Speediswim’s competitive swim junior squad participated in 30th SGCC Age Group Swim Meet 2019. It was a scorching hot Sunday afternoon but it didn’t dampen the spirits of the coach, parents and swimmers! At the same time of being serious and working hard to get new PBs, the junior squad of 7 swimmers didn’t forget to have fun under the sun too! Cheering each other on, supportive parents shouting for every swimmers - that’s the real sports parents we have in Speediswim! Not only the swimmers need to have good sportsmanship, the parents too! We have brought back with us: 7 Golds, 14 Silvers, 4 Bronzes! Our newest member of the squad, Joyce, took home her first medal, 2nd runner up in Girls under 8 50m fly! Good job, Joyce! Congratulations to Jaden taking home 4 Golds in 50m free, 50m free kick, 50m back, 50m fly. Great swim!!! Joy took home 2 Golds for coming in first for 50m free and 50m back. Last but not least, we have Amelia who came in first during the 50m free kick! For the rest of the swimmers, good job and congratulations for achieving the silver and bronze medals, most importantly what really matters is always beating your own PBs! See you next week at Pesta Sukan!!

Last but not least, Speedi would like to thanks to our head coach Siarhei,

Article contributed by Ms Rachel (mum of Janelle)

Extracted from SpeediSwim Aquatic centre

CSC Super Junior Swimming Invitational at Chinese Swimming Club 2019

7th July 2019 the annual CSC Super Junior Swimming Invitational at Chinese Swimming Club. Day 2 is more challenging with the over response of participants for Sunday events, making competition more intensive! Our brave swimmers battled at their best and under the wings of our Head Coach Siarhei, we achieved some spectacular results with some events scored new Personal Best timings at the end of the event! Below are the events which our little warriors fought to Top 10 positions: Gareth Elijan Sim:12 & Under 200m IM – 9th, 100m Fs – 4th, 200m Fs 6th, 50m Bk 4th, 100m Bk - 4th. Joy Neo Ning Suan:12 & Under 50m Br – 8th, 50m Bk – 9th, 50m Fly – 9th, 100m Br –10th. Janelle Yeo Run En:12 & Under 100m Fly – 7th Jaden Zi Heng Tan:12 & Under 100m Fs – 6th, 50m Bk – 5th, 200m Fs – 7th, 100m Bk– 5th. Well Done Team SpeediSwim!

Extracted from SpeediSwim Aquatic centre

National School Games Primary Swimming Championships 2019

Well done Head coach Siarhei and all our SPEEDI Competitive Swimmers for participating and getting all of your own PB. Always thankful to our SPEEDI parents for being very supportive, and also our cheerful teammates to participants as one team spirit. Speedi is blessed to have all of you in our team Stay tune for our future achievement of our kids.

Extracted from SpeediSwim Aquatic centre

Singapore Swim Series 2 at OCBC Aquatic Centre 2019

Held from 15th to 17th February 2019, the competitive swimmers from SpeediSwim took part in Singapore Swim Series II at OCBC Aquatic Centre. With the continuous guidance and leadership of our Head Coach -Coach Siarhei- and Sports Team Manager , our swimmers continue to improve their timings as they aim to qualify for Singapore National Age Group (SNAG) held in March 2019. Well done to our swimmers and technical team!

Extracted from SpeediSwim Aquatic centre

Singapore National Age Group (SNAG) Championships 2019

Starting from Tuesday and ending just today, we witness 6 days worth of senior swimmers taking part in Singapore National Age Group Championships 2019 (Seniors). New PBs achieved; Finals made; and gaining new experiences are what our team has gained this one week. Though SNAG 50 might be over, it is just the beginning, as our technical team and athletes aim for a higher target moving on. A shoutout to Brennen, for making it to the B finals for 100m breaststroke event and 200m breaststroke event! Also, a holla for Head Coach Siarhei, for your constant guiding of the swimmers during training and competitions.

Extracted from SpeediSwim Aquatic centre

27th Super Sprint Series – Swim Challenge

27th Super Sprint Series – Swim Challenge 2019 has ended, and our competitive swimmers have achieved their best efforts, and our team gained one more new experience for their better progressive and result in future performance. The most essential is our competitive swimmers’ participation, higher aim and motivation from this experience. Congratulations Brennen, Tzer, Gareth, Sky, Joy for achieving 2 golds, 4 silvers and 3 bronzes and for all of your best efforts. Well done all Special thanks to our Speedi Head Coach Siarhei for your hard work and dedication to coach, mentor, support and care all athletes; and special thanks to our club’s parents, senior swimmers, swimmers’ siblings and friends for your constant support, dedication and assistance to help with whatever that is needed for this competition and at their everyday training.

Extracted from SpeediSwim Aquatic centre

28th Super Sprint Series at Orchid Country Club

Team Speedi in the 28th Super Sprint Series at Orchid Country Club today, well done boys & girls! Thank you for all the effort & support of our coaches, parents and volunteers, last but not least the organizers of OCC. Keep up the good work!

Extracted from SpeediSwim Aquatic centre

23rd SSC Open Invitational Midget Meet 2017

Congratulate all swimmers for your best performance yesterday at 23rd SSC Midget Meet 2017, 9 September 2017. Thank you Coach Han Jun and Coach Siarhei for their dedication and all SPEEDI parents for your supports. This year, SPEEDI has 17 swimmers taken part this event.

Extracted from SpeediSwim Aquatic centre

Camp, clinik workshop and meetings

Camp between Speediswim Aquatic Centre and Temasek Polytechnic

Time flew by so quickly, while we were working towards a common goal of gaining that 1% difference in swimming… 3 days of training/exchange camp between Speediswim Aquatic Centre and Temasek Polytechnic; was a very successful and rewarding experience for swimmers from both sides. It allowed swimmers of different ages but similar abilities to hone their swimming skills and spurred each other during the challenging sessions. Swim trainings were very focused and specific on all stroke requirements towards the upcoming meets.

The 3 days training not only had pool sessions but it also comprise of Sports Science talks by Temasek Polytechnic’s Senior Student Development Officer Ms Jow Pei Jun on Nutrition, Health & Fitness and Mental Toughness.

I would like to take this opportunity to thank the following people that made this possible.

Ms Pei Jun who gave me the free rein and trust to plan and execute this swim training/exchange camp

Speediswim Aquatic Centre’s Founder Mr Phillip Lee for accommodating and accepting the proposal of this camp without any hesitation.

Last by not least, Speediswim Aquatic Centre’s Head Coach Siarhei for making me feel at home during the entire training/exchange camp.

Extracted from Lim Leonard

Competitive Swimming Camp

Skill Development Accelerated improvement through focus and consistent practice with daily or frequent lessons over the period of school holidays. Refine technique and improve overall swimming proficiency.

Social Interaction Bring together children of different backgrounds and skill levels of same interest. Create an opportunity to make new friends, team based activities, and cultivate sense of camaraderie.

Clinic with Jonty Skinner

Singapore Swimming Association Emerging Talents Program Clinic with Jonty Skinner. Jonty shares through an extensive amount of skill work with the swimmers and coaches.

Body position in the water

Connection between arms and legs

Improve dolphin kicks underwater

Basic Drills in the water and on land Exercise

Stroke Mechanics for Breaststroke

During the theory athletes improved our knowledge of the mechanics of swimming using materials provided by Analysis Swim, and the acquired knowledge and skills athletes used during training in the water

Extracted from SpeediSwim Aquatic centre

Video Swimming Analysis

Repost for our competitive head coach Siarhei: First day of school holidays. ““Topics”” Test sets and its importance in sport and how you can use it. We conducted 4 easy sets to analyze what we can improve. 1-Start 2-Finish 3-Efficiency/Technical 4-Kick ability It’s good to know children are interested and they like something new! Have a nice day!

Annual planning for swimming

This morning, our Head Coach and Sports Performance Analyst(Coach Siarhei) attended a CoachSSA workshop by Singapore Swimming Team Head Coach and Technical Director Stephen Widmer about tapering. Great teachings and knowledge gained from a fruitful 3 hours workshop. Thank you Stephen for the insightful knowledge

Visit of Singapore National Head Coach, Stephan Widmer”

Today, SPEEDISWIM is delighted to have Coach Stephan Widmar, Singapore Swimming National Head Coach n High Performance Director, visited us at the Singapore Sports School, to observe our training session, given us valuable advise, and share his thought with SPEEDI Coaching Team.

Extracted from SpeediSwim Aquatic centre

First Aids

Did you know our Swim coaches had a First Aids Refresher program last week? Let take a look how our Swim Coaches has the Emergency Exercise on Spinal Injury Incident. Practical Session on the use of Stretches, Inmobililise Equipment, ability to perform CPR n use of AED, as part of SPEEDI first aids refreseher program for Swim Coaches.

Extracted from SpeediSwim Aquatic centre

Mobile stroller for record video underwater and above water

Hi all. !!!Perfect idea!!! Mobile stroller for record video underwater and above water. What could be simpler and more wonderful. A coaches who has good athletes should analyze own and the athletes’ workout. Of course everyone knows the main job swimmers underwater. The weight of stroller is only 3kg. #analysisswim

School holiday programs for competitive swimming and Learn to Swim 2020

Final and Last day of SPEEDI Comp Swimmer Test Set focus on: Analysis Workout and Performance, with comparison on previous and current data Discussion on individual swimmers performance and provide advise on improvement Get swimmers to reflect on the following areas: - How was your performance (good or not so good)? - Reason behind such a performance - How can u improve yourself further ? Above activity provided an important platform to better understanding each individual performance, and, allows a powerful sense of accountability and ownership on their own results, which ultimately help them to improve in their training and achieving more PBs at competitions. With that, SPEEDI Competitive Swim Team Head Coach Sairhei successfully completed his 3 days of Test Set Boot Camp, with: Testing builds character Racing develops championship mentality Fast swimming begets fast swimming Believe in the power of belief (Richard quick) Use of test sets to correct weak areas There is no big secret Achieving Success in the water….all it takes is a BIG WILL and STAY FOCUS

Extracted from SpeediSwim Aquatic centre

Meet our Competitive Swimmer

JOY NEO NING SUAN

Joy started learning to swim with Speedi at the age of 4, and turns into a Competitive Swimmer with TeamSPEEDI, thereafter. Joy is a strong-willed swimmer by nature and she always brings ‘Joy’ to the team and her family

Joy represented Team Singapore at the 44th SEA Age Swimming Championships 2022, with PB timings and 4th placing in the 50m Breaststroke, competing among the best in South East Asia

Being the one of faster swimmers in his age group in Singapore in 50m and 100m Breaststroke, Joy represented Team Singapore at the 45th SEA Age Swimming Championships 2023 and WON two bronze medals

Joy has been offered the Direct School Admission (DSA), and join the Singapore Sports School (SSP) in the 2023 cohort to further pursue her Competitive Swimmer career, as a Student-Athlete in SSP

Family of SPEEDI heartily congratulates Joy for her outstanding achievements and wishing her all the best in her endeavour as a High Performance Swimmer!

Extracted from SpeediSwim Aquatic centre

GARETH ELIJAH SIM

At 6yo, Gareth’s parents enrolled him into SPEEDISWIM LTS program for a simple reason, to know how to swim and be water safe. Taking this first step has become a meaningful journey for Gareth as he eventually progresses into Competitive Swimming and enjoys racing in the pool as a member of TeamSPEEDI. Working closely with SPEEDI Head Coach “Siarhei Ivashyn” in the Comp Swim Squad, taking personal responsibility for performing to his best at each training session and competition ground, Gareth grew from strength to strength in all four competitive strokes. The year 2022 saw Gareth breaking his own Personal Best (PB) timing more than 30 times, competing at local sanctioned meets and international races.

Being the Top 1 swimmer in his age group in Singapore, Gareth represented Team Singapore at the 44t

50 Minute HIIT №1 Dryland Workout for Swimmers

Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №1.

Total duration 50 min

Warm up - 5 min

HIIT - 40 min

Warm down - 5 min

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. 180° Squat Jump

Group of muscles:

Glutes, Hip flexors, Quads, Abs, Calves, Hamstring, Lower back.

Equipment:

No equipment.

2. Alternating two-point touch

Group of muscles:

Core, Glutes, Hamstring, Quads, Shoulder, Scapular.

Equipment:

No equipment.

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

4. Lunge kick leg and hand

Group of muscles:

Hamstring, Glutes, Abs, Calves, Hip flexors, Quads, Arms.

Equipment:

No equipment.

5. Sumo squat punch side

Group of muscles:

Glutes, Quads, Hips flexors, Abs, Hamstring, Calves, Lower back, Legs, Lower back, Shoulders, Arms, Upper back.

Equipment:

No equipment.

6. Push-up with head tap

Group of muscles:

Chest muscle group, Shoulder muscle group, Upper and middle back muscles, Biceps, Triceps, Serratus anterior, Lower back muscles, Core muscles, Leg muscles.

Equipment:

No equipment.

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

L-Drill Backstroke

Idea of the drill

L-drill during recovery phase to improve the coordination and high position of the body with arm straight up until 90° relative to the surface of the water.

1. Lie on your back with your arms straight above your head and start doing backstroke kicks.

2. During the recovery phase, keep your hand straight and relaxed.

3. Each 6 kicks lift your one arm up until 90° relative to the surface of the water, every 6 kicks we make a rotation of the body and change the arms.

4. When the arm is above the water make sure that the armpit also comes out of the water.

5. Keep your kicks fast and powerful.

6. L-drill is because the arm in relation to the surface of the water is similar to the English letter L and in which there is 90°.

Breaststroke kick while sitting on the edge of the pool

Idea of the drill

The best exercise for young swimmers to explain how to move your legs in breaststroke.

Performing the breaststroke kick while sitting on the edge of the pool is a great way to practice and perfect the technique.

Here’s how you can do it:

Sit on the Edge:

Sit on the edge of the pool with your legs in the water. Make sure you’re sitting comfortably with your back straight and hands supporting you on either side.

Leg Position:

Start with your legs together and straight out in front of you.

Heels to Buttocks:

Bring your heels up towards your buttocks by bending your knees. Your knees should be slightly apart.

bend your knees and bring your heels into

into the wall and then rotate the toes out

Turn Feet Outward:

Once your heels are close to your buttocks, turn your feet outward so your toes point away from each other. Your feet should form a “V” shape.

Kick Out and Around:

Kick your legs out and around in a circular motion. Your legs should push outwards, then come back together. Imagine drawing a big circle with your feet. Your legs should remain mostly at the surface of the water.

Snap Together:

Finish the kick by snapping your legs straight and bringing them back together.

Repeat:

Practice this motion repeatedly, ensuring that each part of the kick is performed smoothly and with control.

Engage Core Muscles:

Keep your core muscles engaged to maintain stability and improve the effectiveness of your kick.

Tips:

Focus on keeping the movement smooth and controlled.

Ensure your feet are flexed properly and turned out during the kick.

Practice the timing and rhythm to ensure a strong, consistent kick.

This exercise helps build muscle memory and strength for the breaststroke kick. Once you are comfortable with the motion on land, you can transfer these skills to the water.

Mermaid dolphin kick with snorkel

Idea of the drill

The main idea of the “Mermaid dolphin kick with snorkel” is to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, arms move down along the body and begin doing dolphin kicks.

2.The eyes looking down.

3. When you lower your arms down along your body and start making dolphin kicks. You will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down.

Breaststroke kick on back with heels touch hands

Idea of the drill

It’s the best exercise for beginner swimmers who want to learn breaststroke kick. Since it is a common mistake that the knees fall into the bottom and the legs cannot catch the water, therefore, when you do it on your back, it will be easier for the child to make the correct movement. after this exercise, turn it over on your chest and try to repeat the same thing on your chest.

Breaststroke kick TIPS:

1. Straighten your legs and point your toes.

2. Bend your knees and bring your heels while touching your hands.

3. Then rotate the toes out and open your feet out.

4. Then kick with your feet and close your legs straight together.

Breaststroke drill reverse breaststroke swim

Idea of the drill

Great exercises are aimed to improve the movement of the legs in breaststroke, coordination of the movements of the arms and legs, as well as the straight position of the body while gliding in the water.

Breaststroke drill TIPS:

1. Keep streamlined position elongated.

2. Imitate the movement of the arms and legs as in breaststroke on the chest.

3. The legs are bent at the knees, the heels are pulled up to the pelvic bone. We make a kick with our feet.

4. The arms make a pull to the chest and return above the water parallel to the surface of the water.

5. Every cycle you take a breath.

50 Minute HIIT №2 Dryland cardio for swimmers (Core + legs )

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. Bridge plank on elbow

Group of muscles:

Abs, Lower back, Obliques

Equipment:

No equipment

2. Burpees without push up

Group of muscles:

Quadriceps, Hamstrings, Gluteus maximum, Erector spinae, Core, Triceps brachii, Pectoralis major, Deltoids, Iliopsoas, Triceps surae

Equipment:

No equipment

3. Flutter kicks lift legs up and down

Group of muscles:

Abs, Quads, Core, Arms, Hip flexors, Iliopsoas

Equipment:

No equipment

4. Jump lunges

Group of muscles:

Glutes, Quads, Hamstrings, Core

Equipment:

No equipment

5. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms

Equipment:

No equipment

6. Plank touch knee to elbow

Group of muscles:

Core, Obliques, Glutes, Hips, legs, Chest, Shoulder

Equipment:

No equipment

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

Backstroke kick with shoulder rotation

Idea of the drill

The main idea of the drill is to improve the rotation of the torso at the time of the coordination of the movements of the torso and legs.

1. Float on your back and begin backstroke kick with your arms down at your side.

2. Keep your head in line with your neck and torso.

3. Begin slowly roll your body from one side to the other.

4. Keep your kick powerful and roll your legs follow the body from one side to the other.

5. Each stroke is accompanied by a roll of 60° to 75° on each side.

6. Keep your legs underwater.

7. As you roll from side to side you will see your shoulder and elbow come out above the surface of the water.

8. The eyes are directed upwards.

Backstroke or Freestyle side kick with one arm on the side

Idea of the drill

The main idea of the drill is to improve the buoyancy and position of the torso to rotate the shoulders and body.

Underwater and above water Tips:

1. Keep your head in a straight line with your body.

2. Keep your body at a 90°.

3. Keep hip close to the water surface.

4. Kick from the thighs and to the ankles.

5. The big toe is almost touching.

6. Legs must be underwater surface during the kick.

7. Keep your wrist straight when you hold a kickboard.

8. Keep your head in a streamlined position so that your mouth is visible from the water.

9. On one side of your body, shoulder, elbow and half face at the surface.

Backstroke Kick with arms straight above the head

Idea of the drill

The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your kicking skills.

Upkick

1.1 Legs should be stretched out with toes pointed.

1.2 The upkick should be from the hip while the leg perform the kicks.

1.3 The thigh should be closer to the water surface in order to not create unnecessary resistance.

Downkick

2.1 Downkick begin from hip.

2.2 Keeping your foot in a relaxed position, extend your ankles and point your toes.

Above water

3.1 Legs must be underwater surface during the upkick and downkick motion.

3.2 While in the upkick motion, toes can make little splashes, slightly breaking the surface of the water.

3.3 The body should be maintained at a straight position.

Backstroke Kick with arms straight above the head (with flippers)

Idea of the drill

The main idea of the drill Backstroke Kick with arms straight above the head is to improve your body position, buoyancy and improve your kicking skills. Using fins will make the ankle flexible and the leg stronger.

Upkick

1.1 Legs should be stretched out with toes pointed.

1.2 The upkick should be from the hip while the leg perform the kicks.

1.3 The thigh should be closer to the water surface in order to not create unnecessary resistance.

Downkick

2.1 Downkick begin from Hip.

2.2 Keeping your foot in a relaxed position, extend your ankles and point your toes.

Above water

3.1 Legs must be underwater surface during the upkick and downkick motion.

3.2 While in the upkick motion, flippers can make little splashes.

3.3 The body should be maintained at a straight position.

Breaststroke kick with the noodle behind the head

Idea of the drill

The main idea for teaching breaststroke kicks to young swimmers are since children are often afraid to swim by themselves with a kickboard, we use noodle for swim training.

1. While standing at the edge of the pool, take the noodle then place the noodle behind the head near the armpits and hold on to the edges of the noodle with both hands, then push off from the edge of the pool.

edges of the noodle with both hands, then push off from the edge of the pool

2. This position will help you to stay a float and will not scare the child in water turn around in the direction in which you can swim!

3. Put your head in the water and start doing breaststroke kick and do not forget to inform the children that you need to take a breathe!!!

4. Example of an exercise 3+1, 2+1, 1+1. (3 kicks + 1 breathe, 2 kicks+ 1 breathe, 1 kicks+ 1 breathe.) 4x10meters - 25 meters.

If your child does not know how to swim, then he should be with a coach!

Fist Backstroke swim drill

Idea of the drill

The main idea of the Fist drill is to practice the position of the forearm as it exaggerate the aspect of the pull strokes. The palm is one of the sensitive part of the body.

The fist drill is performed by the hand, therefore, when you clench your hand into a fist the palm support area decreases.

Since the palm support area has decreased, the speed of the stroke underwater becomes faster and you can feel the catch up of the hand using the forearm too.

1. Put on fins. Lie on your back with your arms straight on top, your face up and push off the wall.

2. During recovery phase hold your arm straight, arm and armpit above the water.

3. Clench your hand into a fist and hold it during the drill.

4. During the Fist drill keep your high elbow and use your forearm to catch up the water.

5. Maintain fast kicks.

Streamline dolphin kick with Fins + Snorkel

Idea of the drill

The main idea of the drill “Streamline dolphin kick” to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head in streamline position and begin doing dolphin kicks.

2. The eyes looking down.

3. When you lift your arms up and start making dolphin kicks, you will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down. If you will use the fins the angle change and become 110°-130°.

Inverted breaststroke kick

Idea of the drill

It’s the best exercise for a weak breaststroke kick. Since it is a common mistake that the knees fall into the bottom and the legs cannot catch the water, therefore, when you do it on your back, it will be easier for the child to develop a balanced breaststroke kick with perfect body control.

Here’s a breakdown of how it works:

Body Position:

Lie on your back with your body straight and your legs together.

Leg Movement:

Outward Sweep: Bend your knees and bring your heels towards your buttocks, keeping your knees slightly apart. Turn your feet outwards.

Power Phase:

Push your legs outwards and then sweep them back together in a circular motion, similar to the regular breaststroke kick but in reverse.

Recovery:

Straighten your legs back together to the starting position.

1. Lie on your back with your arms straight above your head and start doing breaststroke kicks.

2. Straighten your body and legs.

3. While bend your knees to 40° -45° keep your feet in relation to the water surface 20° - 25°.

4. Then rotate the toes out and open your feet pointed out.

5. Then kick with your feet and close your legs straight together, counting to three after each repetition.

This technique is useful for maintaining a streamlined position while swimming on your back, providing good propulsion and allowing for easier breathing and visibility.

50 Minute HIIT №3 Dryland cardio for swimmers (Shoulders + Core + Legs )

Workout structure:

5 rounds

6 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. Penguin

Group of muscles:

Deltoid.

Equipment:

Rubber band.

2. Running with high knees in place

Group of muscles:

Quadriceps, Calves, Glutes, rectus abdominis, Hamstring, Adductors, Shin.

Equipment:

No equipment.

3. Toe touch crunch

Group of muscles:

Abdominals, Obliques, Core, Upper back

Equipment:

No equipment.

4. Shoulder blade squeeze

Group of muscles:

Trapezius, Teres muscles, Core.

Equipment:

Rubber band.

5. Jump lunges with swing arms

Group of muscles:

Quadriceps, Glutes, Hamstring, Adductors, Abductors.

Equipment:

No equipment.

6. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back.

Equipment:

No equipment.

After each one round 2 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 2 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 2 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 2 min rest.

Controlled rotation torso and shoulders in the backstroke

Idea of the drill

The main idea of the drill is to improve the rotation and coordination of the torso and shoulders.

1. Put on fins. Lie on your back with your arms straight, your face up and push off the wall.

2. Roll from one side to the other with pulling your arms.

3. During this drill keep your arms straight deeper under the water. That helps you to feel the rotation of the torso and shoulders.

4. First rotate the shoulders and then rotate the arms.

5. Switch arms at the same time by pulling with one arm and recovering with your other arm.

6. Keep your kicking fast.

Front float

Idea of the drill

The main idea of the drill is to learn how to relax and float on the surface of the water. The arms and legs can be straightened or pointed downwards under the water. The position of the arms and legs will depend on the level of the swimmer and at what stage of training he/she is.

1. Take a deep breath and hold it.

2. Go under the water and makes gradually extend your arms and legs.

3. Float at the surface of the water into the streamline position. The arms and legs can be straightened or pointed downwards under the water.

4. The arms and legs are slightly open to the sides.

5. Hold this position until you need to breath and you can repeat again.

Blow Bubbles on the surface of the water while lying on the edge of the pool

Idea of the drill

When training young athletes, the main thing to remember is to take your time and let kids to have fun in the water. The common challenge you may face with it is a problem when a child does not understand how to exhale underwater. They might be afraid to do it underwater. In that case, you can show them the following exercise: “blow bubbles on the surface of the water while lying on the edge of the pool” in the form of a game and then you can take a step forward in training your young swimmers. Best Tips for improving your ” Blow bubbles on the surface of the water”.

1. Inhale through the mouth.

2. Take a deep breath.

3. Keep your chin near the surface of the water.

4. Make a strong exhale.

5. When you exhale your lips should be looks like you want to whistle, your. cheeks should be rounded.

6. Waves should appear on the surface of the water.

7. Repeat this exercise 6-10 times.

Blow Bubbles underwater while lying on the edge of the pool

Idea of the drill

When training young athletes, the main thing to remember is to take your time and let kids have fun in the water. The common challenge you may face with it is a problem when a child does not understand how to exhale underwater. Be patient in learning bubbles. This is a very important skill in the further development of children.

1. Lie down on the edge of the pool. Hands hold the edge of the pool at shoulder level.

2. The face looks forward. Inhale through your mouth.

3. Keep your chin near the surface of the water during inhale. Take a deep breath.

4. The face is lowered under the water. Your eyes, nose, and mouth should be underwater.

5. Make slowly exhale underwater throw the nose.

6. Repeat this exercise 6-10 times.

Blow Bubbles underwater while lying on the edge of the floating mat

Idea of the drill

Trying out different options to train your swimmers.

In the previous video, I showed you how to do it (Blow bubbles underwater while lying on the edge of the pool ) this video also teaches you how to blow bubbles underwater while lying on the edge of the floating mat.

You will ask what is the difference between them.

The difference is that the child ceases to feel rigid support under him. If the child is not afraid, then in the future it will be easier for him to learn bubbles underwater with full immersion, he will not be afraid to go into the water.

1. Lie down on the edge of the floating mat. Hands hold the edge of the floating mat at shoulder level.

2. The face looks forward. Inhale through your mouth.

3. Keep your chin near the surface of the water during inhale. Take a deep breath.

4. The face is lowered under the water. Your eyes, nose, and mouth should be underwater.

5. Make slowly exhale underwater throw the nose.

6. Repeat this exercise 6-10 times.

Mushroom float

Idea of the drill

The main idea of the exercise is to learn to feel the buoyancy of the body in the water by the example of sinking the body underwater with a full breath, the water will push the body to the surface of the water.

If your child does not know how to swim, then he should be with a coach!

1. Take a deep breath and hold it.

2. Hug both legs around your knees, round your back, and look down.

3. Let the body naturally floating to the surface of the water.

4. Hold this position until you need to breath.

Streamline float

Idea of the drill

The main idea of the exercise is to learn how to stretch your body into the streamline position, improve your body buoyancy and body control. Streamline floating is an essential skill in swimming, particularly for competitive swimmers. It is the position that offers the least resistance and allows for the most efficient movement through the water.

Here are the key steps to achieve a proper streamline float:

Body Position:

Head: Keep your head in a neutral position, looking straight down at the bottom of the pool. Your neck should be relaxed.

Arms: Extend your arms straight out in front of you, squeezing your biceps to your ears. Your hands should be placed on top of each other, with the thumb of the top hand wrapping around the bottom hand.

Torso: Engage your core to keep your body straight and aligned. Avoid arching your back or letting your hips drop.

Legs: Keep your legs together and extended straight behind you, with your toes pointed.

Breath Control:

Take a deep breath before you start and hold it. Your lungs filled with air will help you float.

Once you’re done in position, practice gentle exhalation to maintain buoyancy and stability.

1. Take a deep breath and hold it.

2. Move into the mushroom float position.

3. Gradually extend your arms, legs and point your toes.

4. Stretch your body into the streamline position.

5. Hold this position until you need to breath.

Progression: Freestyle kick version 1

Idea of the drill

The main idea of the exercise in 3 easy steps is to learn to feel the buoyancy of the body in the water, stretch your body into the streamline position, improve your body control and freestyle kick.

Mushroom float.

1. Take a deep breath and hold it.

2. Hug both legs around your knees, round your back, and look down.

3. Let the body naturally floating to the surface of the water.

Streamline float.

1. Gradually extend your arms, legs and point your toes.

2. Stretch your body into the streamline position.

Freestyle kick.

1. The downkick should begin from the hip.

2. Your ankle should be flexed when you return upwards.

3. Keep your feet in relation to the water surface 20 degrees.

4. While performing downkick, keep the angle of attack of the water in the knee 100-120 degrees.

5. At the end of the downkick, the angle of attack of the leg in relation to the torso should not exceed 160 degrees.

Breaststroke pull + freestyle kick head down

Idea of the drill

The main idea of the drill is to improve the fast water catch-up and make proper mechanics of the breaststroke pull while keeping high speed.

Freestyle kicking with the flippers will help you maintain high speed and high body position in the water.

1. Put on fins. Lie on your chest with your arms straight forward, your face down and push off the wall. You need to build up speed to the maximum as quickly as possible.

2. Hold your body extended in a streamline position close to the surface of the water.

3. During phase pull.

3.1. Make good water catch up and powerful pull while exiting. Keep your head, neck and spine in one line.

3.2. Try to hold the body 60 degrees relative to the surface of the water while keeping your hips at the surface.

3.3. During the pull, drive your hips forward.

More details about proper breaststroke pull you can find at the website Analysisswim.com “Kinematic of the Breaststroke”.

50 Minute HIIT №4 Dryland cardio for swimmers (Full body )

50 Minute HIIT №4 Dryland cardio for swimmers (Full body)

50 Minute HIIT №4 Dryland cardio for swimmers (Full body ) Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №4

Total duration 50 min

Warm up - 5 min

HIIT - 40 min

Warm down - 5 min

Workout structure:

5 rounds

7 exercises in 1 min Exercise 40sec + 20sec Rest

Warm up

1. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.

Equipment:

Rubber band.

2. Pike

Group of muscles:

Rectus abdominis, Triceps, Hand Flexors, Hand Extensors, Latissimus Dorsi, Trapezius, Lower Back, Deltoids, Obliques, Hamstring.

Equipment:

No equipment.

3. Scissors Jump

Group of muscles:

Quads, Glutes, Hamstrings.

Equipment:

No equipment.

4. Hand external rotation

Group of muscles:

Shoulder.

Equipment:

Rubber band.

5. Plank shoulder, rips, hips taps

Group of muscles:

Core, Arms, Glutes, Wrists, Shoulder.

Equipment:

No equipment.

6. Squat jacks

Group of muscles:

Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back.

Equipment:

No equipment.

7. Plank

Group of muscles:

Erector spinae, Rectus abdominis, Transverse abdominis.

Equipment:

No equipment.

After each one round 1 min rest

Warm down

Beginner:

Perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 1 min rest.

Intermediate:

Perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.

Advanced:

Perform each exercise for 40 sec, 20 sec rest between exercises, after each one round 1 min rest.

Pull and Stop Butterfly

Idea of the drill

The main idea of the drill “Pull and Stop Butterfly” is to improve proper mechanics of the arm stroke, particularly the pull and body action.

1. Lie on your chest, keep your arms above your head in streamline position and begin dolphin kicks.

2. Make dolphin kick while arms extended.

3. Begin powerful pull with high elbow.

4. Make dolphin kick at the end of stroke.

5. Minimize the resistance body position while end of stroke.

6. After the end of the stroke place your arms underwater and bring over above your head to the starting position.

7. Two kick one pull, two pull one breath. Repeat 4x25meters.

Streamline Breaststroke kick

Idea of the drill

The main idea of the drill “Streamline Breaststroke kick” is to improve breaststroke kick.

1. Lie on your chest and take a deep breath, keep your head between your arms in streamline position then push off the wall and begin breaststroke kicks.

2. Bend your knees and pull your heels towards your pelvis.

3. Turn your feet outward.

4. Make a powerful kick.

5. At the end of the kick close your legs and bring your legs up to the starting position.

6. Perform the breaststroke kick with a two to three second glide forward.

7. Inhale after 3 - 5 kicks or use a snorkel. Don’t raise your head while perform inhale with a snorkel.

8. Repeat 4x25meters.

Gliding in streamline on back while putting your hands down

Idea of the drill

The main idea of the drill is to improve of buoyancy and body position while holding the streamline position on your back, arms down at your sides.

1. Position your body at the edge of the pool holding the edge of the wall with your hands. Put your feet on the pool wall. The head is lowered to the level of the ears under the surface of the water and the eyes are directed to the top.

2. Take a deep breath and hold it.

3. Push off the wall, face points up while putting your hands down.

4. Slide as far as possible and hold your body streamline position and don’t let drop any part of your body, keep your body close to the surface of the water!

Elbows bent with dolphin kicks

Idea of the drill

The main idea of the drill is to keep“Elbows bent with dolphin kicks” to feel more resistance. Keep your elbows bent in the water while applying pressure using your chest. Complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head with elbows bent and begin dolphin kicks.

2. The eyes looking down.

3. When you lift and bent your arms up , start making dolphin kicks. You will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° - 120° feet ready to hit down. If you will use the fins the angle change and become 110° - 130°.

HIIT №5 no equipment full body burn up yo 600 calories

68 Minute HIIT №5 Dryland cardio for swimmers Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №5.

Workout structure:

4 rounds

2 sets of 7 exercises in 1 min Exercise 50sec + 10sec Rest

Set 1

7 exercises in 1 min Exercise 50sec + 10sec Rest

Set 2

7 exercises in 1 min Exercise 50sec + 10sec Rest

Warm up

Set 1

1. Scissors Jump

Group of muscles:

Quads, Glutes, Hamstrings.

Equipment:

No equipment.

2. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms.

Equipment:

No equipment.

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

4. Plank Walk-out

Group of muscles:

Triceps, Deltoids, Rectus Abdominis, Obliques, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower back, Quadriceps, Hamstring, Glutes.

Equipment:

No equipment.

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, Biceps Brachii, and Brachioradialis, Biceps Brachii short head is more activated than the long head.

Equipment:

Rubber band.

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

7. Plank

Group of muscles:

Erector spinae, Rectus abdominis, Transverse abdominis.

Equipment:

No equipment.

After each first set 1 min rest

Set 2

1. Flutter kicks

Group of muscles:

Lower abs, Hip flexors, Quads, Hamstring, Lower back.

Equipment:

No equipment.

2. Curtsy Lunge

Group of muscles:

Quadriceps, Adductors, Abductors, Glutes, Hamstring, Calves.

Equipment:

No equipment.

3. Backward-facing reverse pushup

Group of muscles:

Triceps, Abs, Lower back.

Equipment:

No equipment.

4. Duck walk

Group of muscles:

Glutes, Hip Flexors, Quadriceps, Hamstring.

Equipment:

No equipment.

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.

Equipment:

Rubber band.

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

7. Mountain Climbers

Group of muscles:

Rectus Abdominis, Quadriceps, Hamstring, Glutes, Triceps, Lower Back, Obliques.

Equipment:

No equipment.

After each one second set 2 min rest

Warm down

Beginner:

perform each exercise for 30 sec, 30 sec rest between exercises, after each one round 1 min rest.

Intermediate:

perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.

Advanced:

perform each exercise for 50 sec, 10 sec rest between exercises, after each one round 1 min rest.

One Arm Butterfly

Idea of the drill

The idea of an exercise for swimmers is to improve the coordination and rhythm of your arms, body and legs. Make two dolphin kicks while one arm make pull and breath.

1. Lie on your chest, keep your arms extended above your head and begin doing dolphin kicks.

2. Make two dolphin kicks while one arm make pull and breath.

2.1 Make one dolphin kick while arm entry and catch in to the water.

2.2 Make one more dolphin kick while arm end of the pull.

3. Concentrate on excellent pull with high elbow, recovery with straight arm above the water and entry arm.

4. Keep your chin close to the surface of the water while inhale.

5. Make sure the body does undulate movement.

6. Using a continuous action pull and recover one arm for 10 - 25 meters.

Vertical Flutter kick

Idea of the drill

The main idea of the drill “Vertical Flutter kick” is to feel the grip of the water with your feet and push yourself up. Imitating the correct technique in Freestyle and Backstroke kick in a vertical position only.

1. Hold a lane rope or raise your arms above the water. Depends of levels of swimmers.

2. Stay in a vertical position so your toes can’t touch the bottom of the pool. Make sure the water deep enough for streamline.

3. Keep torso and legs straight while feet slightly turned inward.

4. Kick down while body move up.

5. Toes almost touch each other.

6. Keep your kicking quick and constant.

Gliding in streamline on back with arms up above the head

Idea of the drill

The main idea of the drill is “Gliding in streamline on the back with arms up above the head” is to improve buoyancy and body position while holding the streamline position on your back with arms up above the head.

2. Take a deep breath and hold it.

3. Push off the wall, face points up while putting your arms up above the head.

4. Slide as far as possible while hold your body streamline position and don’t let drop any part of your body. Keep your body close to the surface of the water!

Superman dolphin kick with Fins + Snorkel

Idea of the drill

The main idea of the drill is Superman dolphin kick is to feel the water while applying pressure using your chest and the complete body action of the dolphin kick.

1. Lie on your chest, keep your arms above your head shoulder wide while palm facing down to the bottom of the pool. Begin doing dolphin kicks.

2. The eyes looking down.

3. When you lift your arms up and start making dolphin kicks, you will be able to feel the wave motion of the body that starts from the head.

4. Feel the water while applying pressure using your chest.

Propulsive phase (Kick down).

5.1 When moving the legs down they begin to straighten in the knee joints.

5.2 In that moment the legs continue to straighten at the knee joints, and lower legs and feet start fast movement moving down.

5.3 The propulsive phase is considered completed when the legs completely straighten in the knees joints.

Preparatory phase (recovery).

6.1. Upward movement begins with extension in the hip joints with simultaneous bending of the trunk in the lower back and lowering pelvis.

6.2. When the knees are bent to an angle of approximately 100° -120° feet ready to hit down. If you will use the fins the angle change and become 110°-130°.

Individual Middle distance 200,400 meters 2022.

Emphasis	Weeks Session	Session 1	Session 2	Session 3	Session 4	Session 5	Session 6	Session Distance Min and Max		Week Distance Min and Max
Preparation week	Week 1 Technique and Drills	Fly Fs	Fs Br	Br Bk	Bk Fly	Fly Fs	Fs Br	3000	3500	18000	21000
Preparation week	Week 2 Technique and Drills	Fly Fs	Fs Br	Br Bk	Bk Fly	Fly Fs	Fs Br	3300	3850	19800	23100
Endurance week	Week 3 Endurance and Technique	Fly Fs	Fs Bk	Fly Bk	Fs Br	Fs Fly	Br Bk	3630	4235	21780	25410
Endurance week	Week 4 Endurance and Technique	Fs Fly	Bk Br	IM	Fly Bk	Br Fs	IM	3993	4658,5	23958	27951
Preparation week	Week 5 Technique and Drills	Fly Fs	Fs Br	Br Bk	Bk Fly	Fly Fs	Fs Br	3300	3850	19800	23100
Endurance week	Week 6 Endurance and Technique	Fs Fly	Fs Bk	IM	Fs Br	IM	IM	3630	4235	21780	25410
Endurance week	Week 7 Endurance and Technique	Fly Fs	Fly Br	IM	Fly Bk	IM	IM	3993	4658,5	23958	27951
Mixed week	Week 8 Endurance and Quality	IM	1.Bst 2.Bst	IM	IM	1.Bst 3.Bst	2.Bst 4.Bst	4392,3	5124,35	26353,8	30746,1
Endurance week	Week 9 Endurance and Technique	Br Fs	Bk Fly	IM	Bk Br	IM	IM	3600	4200	21600	25200
Endurance week	Week 10 Endurance and Technique	Bk Fs	Br Fly	IM	Br Bk	IM	IM	3960	4620	23760	27720
Mixed week	Week 11 Endurance and Quality	IM	1.Bst 2.Bst	IM	IM	1.Bst 3.Bst	2.Bst 4.Bst	4356	5082	26136	30492
Quality week	Week 12 Race-Pace and SPEED	Fly Fs	IM	Br Bk	IM	Fly Bk	IM	3900	4600	23400	27600
Endurance week	Week 13 Endurance and Technique	Fs Fly	Bk Br	IM	Fly Bk	Br Fs	IM	4290	5060	25740	30360
Mixed week	Week 14 Endurance and Quality	IM	1.Bst 2.Bst	IM	IM	1.Bst 3.Bst	2.Bst 4.Bst	4719	5566	28314	33396
Mixed week	Week 15 Endurance and Quality	IM	3.Bst 4.Bst	IM	IM	1.Bst 4.Bst	2.Bst 3.Bst	3600	4200	21600	25200
Quality week	Week 16 Race-Pace and SPEED	Fly Fs	IM	Br Bk	IM	Fly Bk	IM	3960	4620	23760	27720
Mixed week	Week 17 Endurance and Quality	IM	1.Bst 2.Bst	IM	IM	1.Bst 3.Bst	2.Bst 4.Bst	4356	5082	26136	30492
Mixed week	Week 18 Endurance and Quality	IM	3.Bst 4.Bst	IM	IM	1.Bst 4.Bst	2.Bst 3.Bst	4791,6	5590,2	28749,6	33541,2
Quality week	Week 19 Race-Pace and SPEED	Fly Fs	IM	Br Bk	IM	Fly Bk	IM	3900	4600	23400	27600
Specifics week	Week 20 Specific of Race-Pace	IM	IM	IM	IM	IM	IM	4290	5060	25740	30360
Mixed week	Week 21 Endurance and Quality	IM	1.Bst 2.Bst	IM	IM	1.Bst 3.Bst	2.Bst 4.Bst	4719	5566	28314	33396
Quality week	Week 22 Race-Pace and SPEED	Fly Fs	IM	Br Bk	IM	Fly Bk	IM	5190,9	6122,6	31145,4	36735,6
Specifics or Taper week	Week 23 Specific of Race-Pace	IM	IM	IM	IM	IM	IM	3300	3850	19800	23100
Taper week	Week 24 Specific of Race-Pace	IM	IM	IM	IM	IM	IM	2970	3465	17820	20790
Recovery or Holiday	Week 25 Adaptation	Fs Fly	Fs Bk	Fly Bk	Fs Br	Fs Fly	Br Bk	2673	3118,5	16038	18711
Recovery or Holiday	Week 26 Adaptation	Fs Fly	Fs Bk	Fly Bk	Fs Br	Fs Fly	Br Bk	2405,7	2806,65	14434,2	16839,9
Preparation week	Week 27 Technique and Drills	Flys	Bk. A1	IM	Br A1	Fs	IM A1	3000	3500	18000	21000
Preparation week	Week 28 Technique and Drills	Fs	Fs	IM	Fs	Fs	IM	3300	3850	19800	23100
Endurance week	Week 29 Endurance and Technique	Fs	Fly	IM	Bk	Br	IM	3630	4235	21780	25410
Endurance week	Week 30 Endurance and Technique	Fs	IM	Fs	IM	Fs	IM	3993	4658,5	23958	27951
Preparation week	Week 31 Technique and Drills	Bk	Br	IM	Fs	Fly	IM	3300	3850	19800	23100
Endurance week	Week 32 Endurance and Technique	Fs	Fs	IM	Fs	Fs	IM	3630	4235	21780	25410
Endurance week	Week 33 Endurance and Technique	Bk	Br	IM	Fs	Fly	IM	3993	4658,5	23958	27951
Mixed week	Week 34 Endurance and Quality	Fs	IM	Fs	IM	Fs	IM	4392,3	5124,35	26353,8	30746,1
Endurance week	Week 35 Endurance and Technique	Fly	Bk	IM	Br	Fs	IM	3600	4200	21600	25200
Endurance week	Week 36 Endurance and Technique	Fs	Fly	IM	Fs	Fly	IM	3960	4620	23760	27720
Mixed week	Week 37 Endurance and Quality	Fs	Fly	IM	Bk	Br	IM	4356	5082	26136	30492
Quality week	Week 38 Race-Pace and SPEED	Fs	Bk	IM	Fs	Bk	IM	3900	4600	23400	27600
Endurance week	Week 39 Endurance and Technique	Br	Fs	IM	Fly	Bk	IM	4290	5060	25740	30360
Mixed week	Week 40 Endurance and Quality	Fs	Br	IM	Fs	Br	IM	4719	5566	28314	33396
Mixed week	Week 41 Endurance and Quality	Bk	Br	IM	Fly	Fs	IM	3600	4200	21600	25200
Quality week	Week 42 Race-Pace and SPEED	Fs	Fs	IM	Fs	Fs	IM	3960	4620	23760	27720
Mixed week	Week 43 Endurance and Quality	Fs	Bk	IM	Br	Fly	IM	4356	5082	26136	30492
Mixed week	Week 44 Endurance and Quality	Fs	IM	Fs	IM	Fs	IM	4791,6	5590,2	28749,6	33541,2
Quality week	Week 45 Race-Pace and SPEED	Fly	Fs	IM	BK	Br	IM	3900	4600	23400	27600
Specifics week	Week 46 Specific of Race-Pace	Fs	Fs	IM	Fs	Fs	IM	4290	5060	25740	30360
Mixed week	Week 47 Endurance and Quality	Br	Fly	IM	Fs	Bk	IM	4719	5566	28314	33396
Quality week	Week 48 Race-Pace and SPEED	Fs	IM	Fs	IM	Fs	IM	5190,9	6122,6	31145,4	36735,6
Specifics or Taper week	Week 49 Specific of Race-Pace							3300	3850	19800	23100
Taper week	Week 50 Specific of Race-Pace							2970	3465	17820	20790
Recovery or Holiday	Week 51 Adaptation							2673	3118,5	16038	18711
Recovery or Holiday	Week 52 Adaptation							2405,7	2806,65	14434,2	16839,9

Open Water training plan

Open Water training plan
Open water swimming is a swimming discipline which takes place in outdoor bodies of water such as open oceans, lakes, and rivers.

The beginning of the modern age of open water swimming is sometimes taken to be May 3, 1810, when Lord Byron swam several miles to cross the Hellespont (now known as the Dardanelles) from Europe to Asia.[1]

In the first edition of the modern Olympic Games in Athens in 1896, the swimming competition was held in open water. In 2000, the Olympic Games first included a triathlon with a 1500 m swim leg, and in 2008, a 10 km open water swim. The FINA World Aquatics Championships has featured open water swimming events since 1992. The FINA World Open Water Swimming Championships was held from 2000 to 2010. Since 2007, the FINA 10 km Marathon Swimming World Cup is held in several events around the world.

Get from wikipedia

Sprint distance training plan

Swimming is an individual or team racing sport that requires the use of one’s entire body to move through water. The sport takes place in pools or open water (e.g., in a sea or lake). Competitive swimming is one of the most popular Olympic sports,[1] with varied distance events in butterfly, backstroke, breaststroke, freestyle, and individual medley. In addition to these individual events, four swimmers can take part in either a freestyle or medley relay. A medley relay consists of four swimmers who will each swim a different stroke, ordered as backstroke, breaststroke, butterfly and freestyle.[2]

Swimming each stroke requires a set of specific techniques; in competition, there are distinct regulations concerning the acceptable form for each individual stroke.[3] There are also regulations on what types of swimsuits, caps, jewelry and injury tape that are allowed at competitions.[4] Although it is possible for competitive swimmers to incur several injuries from the sport, such as tendinitis in the shoulders or knees, there are also multiple health benefits associated with the sport.

Long distance training plan

Long distance training plan
Long-distance swimming is distinguished from ordinary swimming in that the distances involved are longer than are typically swum in pool competitions. When a given swim calls more on endurance than on outright speed, it is the more likely to be considered a long-distance swim. Long-distance swims, however, may take place in pools, such as the 1st official 24 hours World Championship in 1976 won by Peppo Biscarini with a record of 83.7 km (24 hour swims in a 50 m-long pool) or the current 25 meter pool world record of 2008 Olympic gold medalist Maarten van der Weijden.[1] Some of the better-known long-distance swims are crossings of the English Channel, Catalina Channel,[2] Fehmarn Belt[3] and Cook Strait.

Ultra-long distance swimming is sometimes referred to as marathon swimming. The minimum distance that constitutes a marathon swim has dramatically shortened over time. Different organizations adopt various minimum distances. The swimming marathon events at the Olympic games have a distance of 10 km.

Long-distance swims tend to fall into one of two categories: (1) swims in which the start date and start time are chosen by the individual swimmer (often called solo-swims), and (2) swims that involve a group-start.

Long-distance swimming is one of the events wherein there are women’s records that beat men’s records under equal conditions.[4]

Masters training plan

Masters training plan
Masters swimming is a special class of competitive swimming for swimmers 25 years and older. Premasters is normally included as well, from 18 years old (Canada, United States and Australia) or 20 years old (Europe).

In Canada ten thousand swimmers in more than 250 clubs are organized within the Masters Swimming Canada organization.[1] In the United States around sixty thousand masters swimmers are being supported by U.S. Masters Swimming in more than 1,500 masters swimming clubs or workout groups.[2]

Welcome to Analysis Swim

Freestyle 3+1

Idea of the drill

The main idea of the Freestyle 3 pull + 1 breath is to practice catch of the water with a high elbow and during the catch of the water find the correct position of the body and connect the kick with your arms to provide propulsion for your body.
The high elbow is one of the important for success in swimming.

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. During the Freestyle 3 pull +1 breath drill, keep your elbow high up, try to catch as much water as possible and push your body forward.

3. During the stroke, the palm and forearm is facing backward.

3.1 Freestyle 3 pull + 1 breath.

4. Maintain fast kicks.

Breaststroke drill: Left leg 1 kick Right leg 1 kick Both legs 1 kick follow by both arms 1 pull 1 breath

Idea of the drill

The main idea of the drill is Breaststroke Legs L1+R1+B1 Arms B1 Improve the coordination of the muscles of the antagonist’s body and stabilize during the kick with one leg, as well as improve the kick with two legs. With a good kicking, you will be able to feel the grip of the water with your feet and push yourself forward.

Details of the Breaststroke drill:

Left leg 1 kick + Right leg 1 kick +Both legs 1 kick follow by both arms 1 pull + 1 breath

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. After pushing off the wall, we start to do the kick using the legs first. We do with one leg, then with the other leg, then with both legs and make a pull and inhale. Repeat everything.

3. During kicks the body with arms extended and very close to the surface of the water.

4. The head looks downwards creates an impression that the front part of the body cuts the water like an arrow what helps reduce water resistance.

5. When you do one leg kick try to push yourself forward and do not let the body break a straight line.

6. During the glide, your head is between the hands and looks down.

Pencil float

The main idea of the drill “Pencil float” is to improve the body's feelings

Idea of the drill

The main idea of the drill Pencil float is to improve the body’s feelings of buoyancy, in a vertical position. Good breath and buoyancy are one of the main keys to a fast swim.

1. Hold your breath and wait.

2. We are waiting for about 2 to 5 seconds and you should feel how your body, according to Newton’s law, begins to lift up.

3. Breathe out quickly near the surface of the water and breathe in quickly above the surface of the water.

4. We do the number of dives depending on the coach’s goal. Normal 5 to 10 times.

5. If you do not inhale enough or exhale underwater, you will not be able to float to the surface of the water, your body will go down.

Breaststroke kick with kickboard

Idea of the drill

The main idea of the drill “Breaststroke kick with kickboard” is to improve kicking technique and streamline position.

You can use different variation:

1 kick + 1 breath, 2 kicks + 1 breath, 3 kicks +1 breath.

1. Lie on your chest with your face down while arms straight forward and hold a kickboard, push off the wall.

2. Kicking begins by pulling the legs up towards the pelvis. While pulling up the legs, keep the feet close to the surface of the water.

3. After the legs are pulled inwards to the pelvis, feet ready to turn and catch of the water.

4. After catch of the water, we push our legs back and slightly down for propulsion body forward.

5. We return the legs to their original position to the top and begin a new phase of the movement of the legs.

Freestyle drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Freestyle kick with arms on the edge of the pool side	Freestyle	Pool	Legs	Body position Kicking	Click here
2	Fist Freestyle swim drill	Freestyle	Pool	Arms	Pull	Click here
3	Streamline float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Body position	Click here
4	Mushroom float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Buoyancy	Click here
5	Blow Bubbles underwater while lying on the edge of the floating mat	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
6	Blow Bubbles on the surface of the water while lying on the edge of the pool	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
7	Front float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Body position	Click here
8	Backstroke or Freestyle side kick with one arm on the side	Freestyle Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
9	Backstroke/ Freestyle side kick with your arms down at your side	Freestyle Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
10	Freestyle kick while sitting on the edge of the pool	Freestyle	Pool	Legs	Kicking	Click here
11	Freestyle kick Drilling	Freestyle	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
12	One-arm extended freestyle kick no breath	Freestyle	Pool	Buoyancy	Body position	Click here
13	One-arm extended freestyle kick with breathing on side	Freestyle	Pool	Buoyancy Breath	Body position Body rotation Kicking	Click here
14	Pencil float	All	Pool	Buoyancy Breath	Breathing	Click here
15	Progression: Freestyle kick version 1	Freestyle	Pool	Buoyancy Legs	Body position Kicking	Click here
16	High elbow while lying on the edge of the pool	Freestyle Butterfly	Pool	Arms	Pull	Click here
17	Windmill	Freestyle	Pool	Arms	Pull Body position Body rotation	Click here
18	Zipper	Freestyle	Pool	Arms	Pull Body position Body rotation	Click here
19	Controlled arms	Freestyle	Pool	Arms Breath	Pull Body position Body rotation Breathing	Click here
20	Whirlpool	Freestyle Backstroke Breaststroke Butterfly	Pool	Arms	Pull	Click here
21	Swivel	Freestyle	Pool	Arms Breath	Pull Body position Body rotation Breathing	Click here
22	Freestyle recovery with high elbow on land	Freestyle	Land	Arms	Pull	Click here
23	Progression Floating Star Version 1	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
24	Progression Floating Star Version 2	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
25	360 Roll	Freestyle Breaststroke Butterfly Backstroke	Pool	Buoyancy	Body position	Click here
GOAL 200 drills	NEW DRILLS COME IN SOON					Click here

Backstroke drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Backstroke/ Freestyle side kick with your arms down at your side	Freestyle Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
2	Backstroke drill hand entry with hand paddle	Backstroke	Pool	Arms	Body Rotation Pull Recovery	Click here
3	Backstroke kick with one-arm extended	Backstroke	Pool	Buoyancy Legs	Body position Kicking	Click here
4	Backstroke drill with a golf ball between fingers	Backstroke	Pool	Arms	Pull Recovery	Click here
5	Backstroke drill hand claps with arms straight above water	Backstroke	Pool	Arms	Recovery	Click here
6	Backstroke kick with your arms down at your side	Backstroke	Pool	Buoyancy Legs	Body position Kicking	Click here
7	Backstroke Drill One - Arm pull with flippers	Backstroke	Pool	Buoyancy Arms	Body position Body rotation Pull Recovery	Click here
8	L-Drill Backstroke	Backstroke	Pool	Buoyancy Arms	Body position Body rotation Pull Recovery	Click here
9	Backstroke kick with shoulder rotation	Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
10	Backstroke/ Freestyle side kick with your arms down at your side	Freestyle Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
11	Backstroke Kick with arms straight above the head	Backstroke	Pool	Buoyancy Legs	Body position Kicking	Click here
12	Backstroke Kick with arms straight above the head (with flippers)	Backstroke	Pool	Buoyancy Legs	Body position Kicking	Click here
13	Controlled rotation torso and shoulders in the backstroke	Backstroke	Pool	Buoyancy Legs	Body position Body rotation Kicking	Click here
14	Pencil float	All	Pool	Buoyancy Breath	Breathing	Click here
15	Whirlpool	Freestyle Backstroke Breaststroke Butterfly	Pool	Arms	Pull	Click here
16	Rolling Backstroke 6+1	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
17	360 Roll	Freestyle Breaststroke Butterfly Backstroke	Pool	Buoyancy	Body position	Click here
18	Two rotation two left arm strokes and repeat for the right side	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
19	Four rotation and Four arm strokes	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
20	2 Left Arm, 2 Right Arm	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
21	2 Left arm, 2 Right arm and 1 Arms stroke repeat	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
22	Backstroke Half recovery	Backstroke	Pool	Arms Buoyancy	Pull Body position Body rotation	Click here
GOAL 200 drills	NEW DRILLS COME IN SOON					Click here

Butterfly drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Butterfly drill 2+2+2	Butterfly	Pool	Arms Legs Breath	Coordination	Click here
2	Butterfly pull while kicking freestyle with flippers	Butterfly	Pool	Arms	Arms Coordination	Click here
3	Butterfly dolphin kick while holding the edge of the pool	Butterfly	Pool	Legs	Kicking	Click here
4	Backward butterfly dolphin kick	Butterfly	Pool	Legs	Kicking	Click here
5	Butterfly kick underwater with arms above the head	Butterfly	Pool	Legs	Body position Kicking	Click here
6	Mermaid dolphin kick with snorkel	Butterfly	Pool	Legs	Kicking	Click here
7	Front float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Body position	Click here
8	Blow Bubbles on the surface of the water while lying on the edge of the pool	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
9	Blow Bubbles underwater while lying on the edge of the floating mat	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
10	Mushroom float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Buoyancy	Click here
11	Streamline float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Body position	Click here
12	Pencil float	All	Pool	Buoyancy Breath	Breathing	Click here
13	Superman dolphin kick with Fins + Snorkel	Butterfly	Pool	Legs	Kicking	Click here
14	Elbows bent with dolphin kicks	Butterfly	Pool	Legs	Kicking	Click here
15	Pull and Stop Butterfly	Butterfly	Pool	Arms	Pull	Click here
16	Rolling Butterfly 6+1	Butterfly	Pool	Arms Legs	Body position Pull Kicking	Click here
17	High elbow while lying on the edge of the pool	Freestyle Butterfly	Pool	Arms	Pull	Click here
18	Whirlpool	Freestyle Backstroke Breaststroke Butterfly	Pool	Arms	Pull	Click here
19	Progression Floating Star Version 1	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
20	Progression Floating Star Version 2	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
21	360 Roll	Freestyle Breaststroke Butterfly Backstroke	Pool	Buoyancy	Body position	Click here
GOAL 200 drills	NEW DRILLS COME IN SOON		Pool			Click here

Breaststroke drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Breaststroke drill 2 Kicks + 1 Pull	Breaststroke	Pool	Buoyancy Legs	Body position Kicking	Click here
2	Breaststroke kick with two noodles (one to hold the other place under the hips)	Breaststroke	Pool	Legs	Kicking	Click here
3	Breaststroke vertical kick	Breaststroke	Pool	Legs	Kicking	Click here
4	Breaststroke kick while sitting on the edge of the pool	Breaststroke	Pool	Legs	Kicking	Click here
5	Breaststroke kick on back with heels touch hands	Breaststroke	Pool	Legs	Kicking	Click here
6	Inverted breaststroke kick	Breaststroke	Pool	Legs	Kicking	Click here
7	Front float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Body position	Click here
8	Blow Bubbles on the surface of the water while lying on the edge of the pool	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
9	Blow Bubbles underwater while lying on the edge of the floating mat	Freestyle Butterfly Breaststroke	Pool	Breath	Breathing	Click here
10	Mushroom float	Freestyle Butterfly Breaststroke	Pool	Buoyancy	Buoyancy	Click here
11	Streamline float	Breaststroke	Pool	Buoyancy	Body position	Click here
12	Breaststroke pull + freestyle kick head down	Breaststroke	Pool	Arms Breath	Pull Recovery Breathing	Click here
13	Breaststroke drill: Left leg 1 kick Right leg 1 kick Both legs 1 kick follow by both arms 1 pull 1 breath	Breaststroke	Pool	Arms Legs Breath	Coordination	Click here
14	Pencil float	Breaststroke	Pool	Buoyancy Breath	Breathing	Click here
15	Breaststroke kick with kickboard	Breaststroke	Pool	Legs	Kicking	Click here
16	Imitation of a breaststroke pull while sitting on the board	Breaststroke	Pool	Arms	Pull	Click here
17	Imitation breaststroke pull while standing on the bottom of the pool	Breaststroke	Pool	Arms	Pull	Click here
18	Whirlpool	Freestyle Backstroke Breaststroke Butterfly	Pool	Arms	Pull	Click here
19	Progression Floating Star Version 1	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
20	Progression Floating Star Version 2	Freestyle Breaststroke Butterfly	Pool	Buoyancy	Body position	Click here
21	360 Roll	Freestyle Breaststroke Butterfly Backstroke	Pool	Buoyancy	Body position	Click here
GOAL 200 drills	NEW DRILLS COME IN SOON		Pool			Click here

Start drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Diving / Jump in water with arm straight up with body streamline	Start	Pool			Click here

Turn drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Mushroom float	Turn	Pool			Click here
16	Forward somersault	Freestyle Backstroke	Pool	Buoyancy Turn	Body position Body rotation	Click here

Other drills Finder

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Progression: Freestyle kick version 1	Freestyle	Pool			Click here

Timing Other

We will add content soon

Purchase

№	Name of the Drill	Stroke	Pool or Land	Action	Goal	Link
1	Paypal Purchase	Sprint distance				Click here

Make payment for advertise

Enter the amount you want to pay and pay. We will refund your money if we cannot provide services.

Team Other

Coming SOON

Swimming race analysis package

What is Race Analysis?

Swimming race analysis refers to the process of evaluating and breaking down the performance of a swimmer during a competitive swimming event or during training. This analysis is often conducted by coaches, athletes, or sports scientists to understand the strengths and weaknesses of a swimmer’s performance and make improvements. It involves the examination of various aspects of the race.

For better improvement, we suggest that you compare your races with the Top elite swimmers around the world.

Record your races or test set and import existing video files.The guide of how to film your videos for race analysis you can find Click here

On the basis of Race Analysis, top coaches with athletes plan their training to improve the weaknesses of the athlete or team.

Now you can have it too, be purposeful in your goals to achieve them!

Recommended for:

A swimming race analysis can be beneficial for swimmers of various ages and skill levels. Here are some recommendations for different groups of swimmers:

Beginner Swimmers (Children and Adults): Even novice swimmers can benefit from race analysis. It helps them understand basic techniques, such as body position, arm and leg movements, and breathing. This can be especially important for young swimmers who are just starting their competitive journey.
Youth Competitive Swimmers: Young swimmers who participate in age group competitions can benefit from race analysis. Coaches can use it to identify and correct technique issues and help swimmers improve their performance.
High School and College Swimmers: Swimmers at this level are often more serious about their sport. Race analysis can be a critical tool for helping them fine-tune their strokes, starts, and turns. It can also be used for race strategy and preparation.
Masters Swimmers: These are adult swimmers who compete at various levels. Race analysis is beneficial for older swimmers who want to improve their technique and possibly compete at a higher level. It can also help prevent injuries by ensuring swimmers are using efficient and safe techniques.
Elite Swimmers: Professional and elite swimmers often rely on advanced race analysis, including video analysis, to make minute adjustments in their techniques and strategies. This level of analysis can be highly specialized and is typically performed by experienced coaches and experts.

In terms of age, children as young as 7-8 can start benefiting from basic race analysis, especially if they are involved in competitive swimming. The depth and complexity of analysis will increase as swimmers progress through the different stages of their swimming career.

Includes & Benefits of swimming race analysis:

Will get a clear understanding of how to improve your Velocity, Average Stroke Rate, Distance per Stroke, Cycles, Turn Time, Underwater Time, Stroke Tempo, Stroke Index, Front End Speed, Back End Speed, etc.

Analyzing a swimming race involves evaluating various aspects of the race to understand the performance of the swimmers and identify areas for improvement.

Race Time: Start by examining the overall race time for each swimmer. This is the most fundamental metric to gauge their performance.
Split Times: Break down the race into split times, which are times recorded at specific points in the race, such as the 50m, 100m,200 or 400m marks. Analyzing split times can help identify pacing strategies and areas where a swimmer might have accelerated or slowed down.
Stroke Technique: Assess the swimmers’ stroke technique for efficiency. Look for elements like body position, arm pull, leg kick, and head position. The goal is to determine if the swimmers are maintaining good form throughout the race.
Turns and Underwater Phases: Evaluate the efficiency and speed of the swimmers’ turns and underwater phases.
Starts and Finishes: Analyze the swimmers’ starts off the blocks and finishes at the wall.
Pacing Strategy: Consider the swimmers’ pacing strategies, including whether they went out too fast and fatigued later or if they held back too much and had more to give at the end. Ideal pacing depends on the race distance.
Race Strategy: Understand the race strategy, including whether the swimmers swam a negative split (swimming the second half faster) or a positive split (swimming the first half faster). This can reveal their tactical approach.
Race Strategy and Adaptation: Observe if the swimmers adapted their strategy during the race based on competitors or changing conditions, such as a strong headwind.
Race Conditions: Consider external factors like water temperature, pool design, lane assignments, and weather conditions, as these can impact performance.
Comparison with Personal Bests or Top elite swimmers around the world: Compare the swimmers’ race times with their personal bests or TOP elite swimmers all the world. Compare with person bests this can indicate if they are improving or underperforming.

Compare with TOP elite swimmers all the world can help get strategies of the top swimmers. By considering these factors, you can conduct a comprehensive analysis of a swimming race to help swimmers, coaches, and teams make adjustments and improvements in training and performance.

Requirements:

You must be able to supply your own above water race videos. (One video of each event of your racing with official time and split time, athlete’s name, and lane which will indicate on your video in real-time speed recording). The guide of how to film your videos for race analysis you can find Click here.

Will be sent to the created account on the website or to your e-mail PDF files with personal Race Analysis and/or Comparison list with personal best or TOP elite swimmers all the world from the list avalible Race Analysis look at top.

Overall:

Improve your swim performance!

More information

Imitation of a breaststroke pull while sitting on the board

Idea of the drill

The main idea of the drill is to improve imitating a breaststroke pull while sitting on a board can help you practice the arm movements and coordination required for the stroke.

Here’s a step-by-step guide to perform this drill:

Sit on the Board:

Sit comfortably on a flat, stable surface such as a bench or a sturdy board. Keep your back straight and your feet flat on the ground.

Try to find the balance in the vertical position of the torso while sitting on the board.

Begin doing breaststroke pull in 4 simple steps.

1. The first step pulling action by sweeping your hands outward until you will shape an equilateral triangle

2. In the second step arms pulling and push the body forward.

3. Third step rotate the hands inward, begin to bend the elbows back and sweep your hands in.

4. Fourth step arms recovery (shoot the hands forward together to the starting position).

Practicing this drill will help you develop a better feel for the water and improve your breaststroke technique when you return to the pool.

Rolling Butterfly 6+1

Idea of the drill

The main idea of the drill “Rolling Butterfly 6 kicks+ 1 pull” is to improve body action of the butterfly and coordination arm action.

1. Lie on your side in 90 degree relation to surface of the water with one arm straight above your head. Begin dolphin kicks.

2. Other hand lift above the surface of the water on 90 degree.

3. After 5th dolphin kicks begin roll body and recovery arm for entry in to the water.

4. During 6th kick of your legs your arm entry in the water.

5. Make breath while doing butterfly pull, use other arm and roll to other side.

Repeat 25 meters

Imitation breaststroke pull while standing on the bottom of the pool

Idea of the drill

The main idea of the drill is to improve the basic mechanics of the breaststroke pull. While standing on the bottom of the pool, it is easier to feel the water for catch and explain basic action in breaststroke pull.

Stand on a shallow area of the pool in a vertical position of the body, your shoulders are just above the surface of the water and hands under the surface.

Position your arms out in front of you so your palms are facing down and about 20-40 degree out.

Begin doing breaststroke pull in 3 simple steps:

1. The first step pulling action by sweeping your hands outward until you will shape an equilateral triangle. Keep your arms under the surface of the water.

2. In the second step of arms pulling begin to bend the elbows back while holding your elbow under the surface of the water and rotate your hands inward and sweep in until the fingertips of both hands come together directly in front.

3. Third step of arms recovery - shoot the hands forward together to the starting position.

Welcome to the Analysis Swim platform!

{redirect="members/registration-success"}

High elbow while lying on the edge of the pool

Idea of the drill

The main idea of the drill is to keep “High elbow while lying on the edge of the pool”. It’s help to improve the technique of the pull underwater.

Using a high elbow position while lying on the edge of the pool is a technique often employed in swimming drills to improve stroke efficiency, particularly for freestyle and backstroke.

Freestyle (Front Crawl) High Elbow Drill

Lie on Your Side:

Lie on your side on the pool deck with your legs in the water. One arm should be extended forward in the water, while the other arm rests on the deck.

High Elbow Position:

Focus on keeping your elbow high as you simulate the pull phase of the stroke. Your forearm should be vertical, and your elbow should be higher than your hand.

Engage Core Muscles:

Use your core muscles to maintain a stable body position. This helps replicate the body position you’ll have in the water.

Slow, Controlled Movements:

Slowly simulate the underwater pull, keeping your elbow high throughout. This helps build muscle memory for maintaining a high elbow during your actual swim.

Repeat:

Practice this drill on both sides to ensure balanced muscle development and technique.

Here’s how you can practice this:

Lay down on the edge of the pool. The shoulder hangs over the edge of the pool.

You extend your hand forward and begin pull with high elbow.

Hand facing back.

Do the pull and keep your hand close to the wall of the pool. That’s helps you to keep the correct position with high elbow of the hand during the stroke.

Be careful don’t touch the pool to prevent injure.

Tips for Effective Practice

Focus on Technique:

Ensure that you are maintaining proper body alignment and technique throughout the drill.

Consistent Practice:

Regularly incorporate this drill into your training routine to develop muscle memory.

Seek Feedback:

Have a coach or experienced swimmer observe and provide feedback on your form.

Using the high elbow technique effectively improves propulsion and reduces drag, leading to more efficient and faster swimming.

Streamline drilling front and back flutter kick

Idea of the drill

The main idea of the drill “Streamline drilling front and back flutter kick” is to improve the balance of the body in a horizontal axis relative to the surface of the water and a streamline of the body and breath head position.

1. Keep your body in streamline position push the wall and begin flutter kick.

2. After 12 times kick each time when your turn on back and your face will be above surface of the water make breath.

3. Keep your shoulder square while doing rotations. It helps you to execute rotation keeping all parts of your body in one line.

4. Keep your head between your arms.

5. Keep kicking continuously.

Swim stroke analysis 1# Basic package

Recommended for:

Learn to Swim, competitive swimmers, masters, triathletes, open-water swimmers, artistic swimmers, water polo players, swimmers recovering from injury. Private and team players schools or clubs.

Includes:

Each package includes 1 stroke analysis of your choice. The entire analysis will be done by qualified coaches with human eyes and comments.

Feedback:

Will be sent to the created account on the website or to your e-mail in the form of a PDF file with a written explanation (See example)!

Requirements:

You must be able to supply your own underwater and above water videos. Underwater clips are welcomed, but not necessary. (minimum of 2 videos, max 4). The guide of how to film your videos for Swim stroke analysis you can find Click here.

Benefits of swim stroke analysis:

will get a clear understanding of how improve, reduce your drag in the water, increase the efficiency of your stroke, reduce your energy output levels, and prevent injuries.

Overall:

Improve your swim performance!

Entry data for members

All information provided to you is available to you and will possibly be used for your coach with your permission to use the analysis of your results. All links are created by individual URLs and are available only to you. Be careful when sharing with third parties.

1. Gender: select from the list (——-,Female, Male.).

2. D.O.B(Date of birthday): DD.MM.YY.

3. Name: write your name.

4. PB Pool (Personal Best Pool): select from the list(short course meters (SCM), short course yards (SCY), and long course meters (LCM)). The category will display on the website the PB(Personal Best) results and the Workout Zones. The time is taken from the list below and will choose the best time automatically you only need to enter the results and indicate in which pool you make your time.

5. Date: date when you showed time format - DD.MM.YY.

6. Name “competition”: name of competition.

7. Pool: select from the list(short course meters (SCM), short course yards (SCY), and long course meters (LCM))in which pool you make your time. Must choose the pool so that your PB time is displayed on the Website page. If you do not indicate the category of the pool, but indicate the category in the PB Pool, then the result will not be displayed.

8. Distance and Style entry Time below: If you want to write 1 minute 30 sec write 00:01:30,00 will be indicated 01:30.00 ((hh:mm:ss,00 (00:00:00,00)).

If you entered incorrectly and the display format has changed, then go to the top menu excel and change back to: Format-> 123Number-> mm:ss:00.

9. m/y: Distance displayed in metres and yards

10. In daily training set have Bst/2.Bst/3.Bst/4.Bst (Bst - Best Stroke, etc.) specify your styles by rank, this will help you to see your work zones during your daily training set

11. Help link

Swim stroke analysis 2# Pro package

Recommended for:

Learn to Swim, competitive swimmers, masters, triathletes, open-water swimmers, artistic swimmers, water polo players, swimmers recovering from injury. Private and team players schools or clubs.

Includes:

Each package includes 1 stroke analysis of your choice. The entire analysis will be done by qualified coaches with comments on your clip.

Feedback:

is delivered through movie file (.mp4), video can be watched and downloaded from your personal account or via GoogleDrive (Click here)!

Requirements:

You must be able to supply your own underwater and above water videos. Underwater clips are welcomed, but not necessary. (minimum of 2 videos, max 6). The guide of how to film your videos for Swim stroke analysis you can find Click here.

Benefits of swim stroke analysis:

will get a clear understanding of how to improve, reduce your drag in the water, increase the efficiency of your stroke, reduce your energy output levels, and prevent injuries.

Overall:

Improve your swim performance!

Analysis of Start and Turning technique 3# Basic package

Recommended for:

Learn to Swim, competitive swimmers, masters, artistic swimmers.

Includes:

Each package includes 1 element of the start or turn analysis of your choice. The entire analysis will be done by qualified coaches with human eyes and comments.

Feedback:

will be sent to the created account on the website or to your e-mail in the form of a PDF file with a written explanation (See example)!

Requirements:

You must be able to supply your own underwater and above water videos. For “Start” underwater clips are welcomed, but not necessary. (minimum of 2 videos, max 4). The guide of how to film your videos for Start or Turn analysis you can find Click here.

Benefits of swim stroke analysis:

will get a clear understanding of how to improve your element of the start or turn technique and efficiency.

Overall:

Improve your start and turn in swim performance!

Analysis of Start and Turning technique 4# Pro package

Recommended for:

Learn to Swim, competitive swimmers, masters, artistic swimmers.

Includes:

Each package includes 1 element of the start or turn analysis of your choice. The entire analysis will be done by qualified coaches with human eyes and comments on clip.

Feedback:

is delivered through movie file (.mp4), video can be watched and downloaded from your personal account or via GoogleDrive (Click here)!

Requirements:

Benefits of Start and Turn analysis:

will get a clear understanding of how to improve, your elements of the start or turn technique and efficiency.

Overall:

Improve your start and turn in swim performance!

Recording a video of your swimming

To do the “Video Swim Analysis, I need you (or a friend) to shoot a few video clips of your 2 swim strokes. At the end of this filming process, you should have 2 x above water video clips, and as many underwater supplementary ones as you want.

If you cannot record a video, you can contact us, we can help you record a video underwater and above water!

If you only need a video, then we can record a video without analysis for you too!

If you do not have access to an underwater video camera— it’s fine. I am able to complete the analysis with only above water video clips.

The packages are as follows:
• 1# Basic package
• 3# Basic package - Start only
• 4# PRO package - Start only
• 5# Basic package
• 6# PRO package

Criteria for Swim stroke analysis

1# Basic package & 2# PRO package

Above Water Filming:

1. Walk follow a swimmer at the pool, at an elevation slightly higher than the pool level (3-4 bleachers up if possible).

2. If you have mobile trolley can recording above water and underwater at the same time.

3. If you’re filming with any other device, be sure to shoot with the device in landscape mode. That means the phone will be held lengthwise while recording.

4. If you are a triathlete, footage from a pool practice is fine. If you could swim a certain distance (i.e. 100m Free) and film that clip that would be the best bet. Nothing over 200-400m is necessary.

5. If you are a non-competing swimmer, the same criteria as being a triathlete apply. See above.

Underwater Filming:

1. Put the device under the water about 1 meter from the surface. Either suction cup the device or have the camera man hold the camera pole, still, throughout the take.

2. If you have a mobile trolley can recording above water and underwater at the same time.

3. Complete two different underwater shots.

a. Head-On (Swimmer’s head is swimming directly towards the camera). Make sure they’re in the middle of the frame.

b. Side-View, Stationary (Swimmer swimming parallel to the camera). Swimmer will start swimming before the camera and complete their swim well past the camera’s angle. The best bet is to start the swimmer at the end of the pool (holding the wall) and camera man stands at 15m away from the swimmer. Start recording and have the swimmer complete a fast 25m of their stroke to ensure the entire swim is properly recorded or use mobile trolley for recording video.

Daily training set

The idea behind the Daily training set is that you can present workouts to your swimmers and they can do them even if they can’t attend your workout.

The daily training set can be together with workout zones you no need run on-page and try to remember your timing.

If you are a swimmer you can choose from different trainers and try them monthly and find the right trainer with work or group for you.

SOON MORE ABOUT

daily training set

Windmill Freestyle drill

Windmill

Idea of the drill

The main idea of the drill “Windmill” is to improve the rotation of the body and arms. Hands are held open 180 degrees in relation to body position.

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. Keep body in streamline position.

3. Make breath every 2nd, 3rd or 4th pull stroke.

4. Maintain fast kicks.

5. Hands are held open 180 degrees in relation to other hand.

Repeat 25 meters

Zipper Freestyle drill

Idea of the drill

The main idea of the drill “Zipper” is to improve the rotation of the body and arms recovery with high elbow and relax hand.

1. Lie on your chest with your arms straight forward, your face down and push off the wall.

2. Keep body in streamline position.

3. Take a long stroke with one hand first.

4. At the end of the stroke take breath and slowly recovery the hand with a high elbow.

5. Begin recovery, hands slide over the body as if “closing the zipper”.

6. During recovery, your hand relaxed and fingers pointing down.

7. After full recovery, entry your hand in water fingers first.

8. Make one pull, breath and slowly recovery. Maintain fast kicks.

9. Repeat with one hand for 25 meters or change hands after each stroke.

Controlled arms freestyle drill

The main idea of the “Controlled arms”

is to practice catch of the water and recovery arm with a high elbow. During catch of the water and recovery find the correct position of the body and connect the kick with your arms to provide propulsion for your body.

The high elbow is one of the important for success in swimming.

1. Lie on your chest with your arms straight forward, your face down, and push off the wall.

2. During the phase catch in “Controlled arms drill”, keep your elbow high up, try to catch as much water as possible, and push your body forward.

3. During the stroke, the palm and forearm are facing backward.

4. Take a long stroke with one hand first.

5. At the end of the stroke take a breath and slow recovery the hand with a high elbow forward.

6. During recovery, your hand relaxed and fingers pointing down.

7. After returning your hand, put your hand on the board and start the same thing with the other hand.

8. Repeat with one hand for 25 meters or change hands after each stroke.

Whirlpool

The main idea

of the drill “Whirlpool” is to improve a solid catch and “feel for the water”.

1. Stand at the bottom of the pool on a shallow part in a vertical.

2. Lower your hands under the water approximately 5-10 cm centimeters.

3. Start the stroke by simultaneously pulling the palms in the opposite direction, first outward then inward, drawing an infinity sign.

4. If you’re doing it right, you’ll make a whirlpool!

Swivel freestyle drill

The main idea

of the drill “Swivel” is to improve the coordination of breathing on both sides while maintaining a streamlined body position.

1. Lie on your chest with your arms straight forward, your face down, and push off the wall.

2. Begin with 6 kicks, take a long pull and inhale to one side.

3. At the end of the pull take a breath to the side and slow recovery the hand with a high elbow forward.

4. During recovery, your hand relaxed and fingers pointing down.

5. After returning your hand, put your hand in front of you and start the same thing with the other hand.

6. After one stroke repeat the same on the other side and make breathing in for each stroke.

7. Keep the body in a streamlined position.

Forward somersault

The main idea of the “Forward somersault” is to improve body rotation 360 degrees. A forward somersault in swimming is a maneuver often used in competitive swimming, particularly during freestyle and backstroke turns.

Here’s a step-by-step guide on how to perform a forward somersault in swimming:

1. We stand on the bottom of the pool or on the deep part, depending on the level of ability of the swimmer.

2. Open your arms to the side.

3. We take a breath and lift our legs up to the chest.

4. We begin to make rotational movements with our hands in front, press the chin to the chest and tilt the body in front.

5. We start the rotation of the body forward while keeping the mouth closed and exhaling slowly through the nose. This will help keep water out of the nose.

6. Your body will make a rotation of 360 degrees and stop in the starting position. Straighten your legs and stand on the bottom of the pool, if necessary, and rest.

7. We repeat this exercise depending on the tasks of the lesson.

8. Be careful don’t do exercise close to the walls and deep pools to avoid injury or accidents.

Tips for a Successful Somersault:

Practice in the Shallow End:

Start practicing your somersaults in the shallow end of the pool to get comfortable with the motion.

Breath Control:

Take a deep breath before initiating the somersault to ensure you have enough air.

Timing:

The timing of your somersault is crucial. Start your turn about an arm’s length away from the wall.

Core Strength:

Strengthening your core muscles can help improve your somersault technique and overall swimming performance.

By practicing these steps and tips, you’ll be able to perform a smooth and efficient forward somersault in swimming.

Daily Training Set 7# Athlete package

What is Daily Training Set?

This is a training plan that will help you to improve your endurance or speed performance in the right work zones that suit you, as well as help you to improve your swimming technique.

It will help to better understand the tasks the coach has set from the very first minute.

Many national teams, club coaches, and personal trainers use similar programs and receive only positive feedback.

Recommended for:

Learn to Swim, competitive swimmers, masters, triathletes, open-water swimmers, artistic swimmers, water polo players, swimmers recovering from injury. Private and team players schools or clubs.

Includes:

Each package includes one personal daily training set on choice: sprint, mid distance, long distance.

Requirements:

You must be able to swim 50m -100m continuously.

Benefits of Start and Turn analysis:

increased muscle tone.
weight control.
cholesterol lowering level.
release stress and increase brain activity.
increase in personal results.
help to be healthy, lower the risk of diseases.
develop self-confidence.
improve your strength, and endurance, stroke efficiency, flexibility.
achieve propulsion force, reduce drag during the swim.
lose weight, prevent of injury, lower the chance of osteoporosis, breast cancer later in life.
improve your performance or prepare you for competition.

Overall:

Improve your swim performance!

Purchase

Choose how AnalysisSwim uses analytics

Related exercises

Idea of the drill

Stroke correction

Our mission

ARTISTIC SWIMMING COACH

SWIMMING COACH

Stroke correction

Idea of the drill

View front above

View top on side.

View underwater

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

7 Best Tips for improving side kick:

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Hand Clap Backstroke Drill

Starting Position:

Stroke correction

Idea of the drill

Upkick

Downkick

Above water

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Stroke correction

Idea of the drill

Here’s a breakdown of the technique and benefits:

Benefits

Strength Building:

Improved Technique:

Versatility:

Training Aid:

Stroke correction

Idea of the drill

Here’s how it works:

2 Kicks:

2 Pulls:

2 Full Strokes:

Tips for Performing the Drill:

Stay Streamlined:

Focus on Timing:

Breathe Rhythmically:

Stroke correction

Idea of the drill

Here are some steps to execute this drill effectively:

Butterfly Pull

Arm Position:

Pull Phase:

Recovery Phase:

Freestyle Kick with Flippers

Body Position:

Kick Technique:

Flippers:

Combining the Two

Start Position:

Begin with your arms extended forward and your body in a streamlined position.

Butterfly Pull:

Freestyle Kick:

Breathing:

Tips