Alex

Time

0:00 – 0:07

Don’t just drop into the water, use your legs to jump strong and take the speed into the water.

Make sure to put your arms into a streamline very tight before breaking the water. Also be sure to have both of your legs tense and in line when you dive.

Do a faster and stronger underwater kick.

0:07- 0:13

You are missing 1 kick, in butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish pulling) is the strong kick, the first one (when your arms enter the water is a smaller one.

When you take a breath do not come up, you want to use the pull to move forward not up, with the pull and kick it will be enough to take your head out of the water and breath.

0:13- 0:23

You need to keep your ankles on plantar flexion at all times, if you kick in dorsiflexion it will not help you move forward. 

0:01 – 0:15

You are moving your knees up and down too much, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

When your leg is going down keep it straight. 

0:33 – You can notice the knees even more here

Make sure to pull strong and accelerate each time.

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

0:15 – 0:19

When you do the flip turn keep your arms straight and with your hands to do a curl so it helps you turn better and land better.

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Do a strong push and underwater dolphin kicks.

0:20 – 0:32

Do not rush your stroke pull, 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.

0:01 – 0:10

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)

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

Throw your hands strong to the front with speed, not just put them in front.

0:10 – 0:15

Your pull is too narrow, pull more to the sides then back and then bring them together.

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.

0:17 – 0:35

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

After pulling all the way down on your pullout, put your chin close to your chest do not look up.

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Time

0:01 – 0:11

When kicking your leg comes up have it straight, then bend it to kick down.

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down and front (specially your left hand)

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

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

0:11 – 0:15

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

With the dolphin kicks you start to come closer to the surface and not up too fast, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:15 – 0:22

Keep the fingers closer together and bit tense, specially your right hand.

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.