Alex

Time key frames:

0:00 – 0:11 Your best area of improvement is the syncronization, you are doing untimely the second kick, the second kick comes when your arms finish pulling, it  is the strong kick, the first one is when your arms enter the water is a smaller one. Remember not only to kick up just as much as you kick down but also that the kick comes from your core not only by bending your knees.

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

0:12 – 0:27 Your hands are too close to each other when you finish a stroke, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.

Notice, in the second 0:14, how your legs opened. The knees should not be separated as much, there is an opening but it is not very width. You can use an elastic band under the knees to keep the legs a little closer together.

Flip-turns are only allowed in freestyle and backstroke, in fly and breaststroke, you must touch the wall with both hands at the same time before start doind the turn.

Don´t rush the turn, try to land the wall perfectly wit your feet before pushing off. Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. Be carfeul with your first stroke, try to pull with both arms at the same time.

0:28 – 0:32 You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery.

Areas to work on, in general:

• Your butterfly is on a good path, start working on Synchronization, then one thing at the time, first focus on your kick, then on your propulsion.

Time key frames:

0:00 – 0:15 Use your shoulder and hip rotation on your favor, when your hand goes in rotate and pull, it will be easier for your to have a fluent stroke.

From above, it seems you are pulling with your arms straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

On the recovey phase, your hand should come out with your thumb finger first, as soon as it passes your face should turn so that your little finger enters first, in order to have a clean entry, this will help you rotation.

0:16 – 0:32 Stay on a streamline until you are about to break the surface then do the first stroke.

You want to bring your feet closer to the surface, the toes should touch the surface of the water when you kick up. You need to keep your ankles on plantar flexion at all times, if you kick in dorsiflexion it will not help you move forward. 

Areas to work on, in general:

• First work on bringing your legs up to the surface, you can start by doing just kick on your back with your arms in a streamline and down to the sides.
• You are not only young but talented, is time to start working on your technique and different points that will make it much easier in order to swim faster.

Backstroke examples:

Time key frames:

0:00 – 0:10 Keep your head neutral, it comes up to breath then you take it down diagonally to the front and down. Right know you are looking forward to much.

You are starting your to deep; you need to pull with your arms closer to the surface, then you need to pull to your sides and down at the same time in a circular motion. Then, your hands should finish touching the surface (again), from there throw your hands/arms and chest to the front.

When you kick change your feet to dorsiflexion position.

0:11 – 0:27 The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.

0:28 – 0:38 Try avoiding staying too much time breathing, in order to swim more fluent and faster.
Remember to glide a bit more.

You are doing your kick and your stroke at the sametime, it should be your stroke first 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)

Areas to work on, in general:

• Work on one thing at the time.
• Work on your body position, your hips and legs should be closer to the surface in order to reduce drag.

Breast examples:

Time key frames:

0:00 – 0:15 Do not take your head out too much to breath, remember it should only come out half of the face. You are looking forward too much, lower your sight a bit.

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.

Your stroke rate is too fast and you are cutting your stroke, when you finish gliding, bend your elbow to start the pull.

Try to keep your elbow high during recovery phase, right now you are doing your recovery phase with your arms straight (on short distances as 50 is okay to do it as you are doing it now)

0:16 – 0:24 Your toes should touch the surface of the water when you are about to kick down, this way you will bring your lower body closer to the surface

Practice the flip turn like we work on it on the camp, the more you do it the easier will be dto do it all the time.

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

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

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn.

Areas to work on, in general:

• 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.
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Free examples: