Adrian CZ

Time key frames:

0:25 – 0:34 (fly starts at :25)

Very nice position of your body.  

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

Good pull!

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

0:34 – 0:39

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

You have a good streamline!

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwater, if you start the first stroke and you are too deep you will lose your speed.

0:17 – 0:22

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.

You have a good synchronization, keep practice the continuity of your kick. 

Areas to work on, in general:

• Your butterfly is on a good path, work on one thing at the time, first focus on having both legs together at all times. 
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 
• Even if you are sprinting do not rush too much your stroke, make sure to fully do each part of your stroke, a good pull, a good kick. The more strokes or kicks does not necessary translate to faster swimming.

Time key frames:

0:00 – 0:09

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

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

Slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

0:09 – 0:14

Good turn and underwater!

Keep practicing keeping more compact on the turns.

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

0:15- 0:22

Good rotation! Just try to keep your head without moving side by side, focus on one point.

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

Remember to keep your feet closer to the surface. This will help you to have a better position of your body.

0:22- 0:33

Very nice streamline! Keep it up 

Areas to work on, in general:

• Work on one thing at the time, Focus one day on one thing, then the next day another point, do not try to correct it all at once.
  
• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link

Backstroke examples:

Time key frames:

0:00 – 0:12

Try keeping your head in a middle steady position. This helps you align your entire body.

0:12 – 0:20

You have to put down your head just a bit, keeping neutral to the floor. This is gonna help you to have a better position of all your body.

Good pull with your arms! Just when you throw your hands strong to the front you have to do it more close to the surface and with speed, not just put them in front.

Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water. 

0:20 – 0:24

You are doing your kick and your stroke almost at the same time, it should be your stroke first hands to the front then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

When you kick, exaggerate the change of your feet to dorsiflexion position. 

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breaststroke with a pullbouy on your legs or a stretch band above your knees. 

Areas to work on, in general:

• Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
• Make sure to work on a stronger pull, to bring your body out into a better and stronger position for the recovery.

Breast examples:

Time key frames:

0:00 – 0:11

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

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend. Even if you are sprinting we are looking for big range of motion.

You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

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

Good and fast kick! 

0:11 – 0:15

Good turn! Keep practicing it 🙂

Make sure in the breakout you are almost in the surface. This will help you to take advantage of your push and your butterfly kick. 

0:16 – 0:22

You must exaggerate that rotation, this will help you to have a better glide in each stroke. Search enter your hand more longer in front on each stroke. 

You have a strong kick, you can slow down a bit when you are swimming longer distances. 

Areas to work on, in general:

• Work on one thing at the time. Focus on one thing, then once you correct it go to the next point.
• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.

Free examples: