Alex

Time key frames:

0:00 – 0:10

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

You can keep your legs a bit more stretched. Now you are bending your knees, and they shouln’t break the surface of the water.

0:10 – 0:29

Work on your ankle flexibility, do dryland training these videos can help you: videos 

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.

Work on keeping your elbows bend on the pull.

0:29 – 0:41

When you do the flip turn turn your hands to do a curl with your arms so it helps you turn better and land better, this will also help you get into a streamline better and faster. Right now you are doing a circle with your arms on the sides.

Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and streamline. 

You need to push off closer to the wall, make dolphin kicks to bring you closer to the surface for the first stroke, do this by pointing your hands/amrs diagonal towards the surface.

0:41 – 0:49

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

Good stroke, keep practicing!

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
  
• We have some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here  https://skillswimming.com/swimming-app/

Backstroke examples:

Time key frames:

0:00 – 0:15

You are sinking, try throwing your upper body to the front/diagonally down, this way you will move forward and avoid sinking.

Throw your hands to the front with a bit more speed and closer to the surface, not just put them in front.

When you are gliding look at the floor and keep your streamline tight, this will help you to have a smoother stroke. 

You are doing your kick and your stroke at the sametime, 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)

0:15 – 0:31

Bring your arms sooner close to your body, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front.

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

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

Areas to work on, in general:

• You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide.

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

• Remember that here you can found more drills that can help you. https://skillswimming.com/swimming-app/ 

Breast examples:

Time key frames:

0:00 – 0:13

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.

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, then when you finish your glide, bend your elbow to start the pull. 

You are pushing the water down more than backwards, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more.

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up. 

0:13 – 0:24

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

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

Bring your head to your knees with more speed. This way you’ll be able to have a better position with your feet on the wall and you will improve on your push. 

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn. 

0:24 – 0:34

Your left arm is still crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders.

You can work on kick on breast arms freestyle kick, it will help you bring your legs closer to the surface.

0:34 – 0:57

Your kick improved a lot, Just remember to point your toes, work on the ankles mobility, 

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times. 

You are still pulling with your arms almost straight, bend your elbow more.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. 

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
•  Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• Work on your ankle flexibility, you should point your toes while kicking.

Free examples: