Alexandria

Time key frames:

0:00 – 0:20

Firstly, you need to work on your synchronization. The first kick should be timed with your arms entering the water. Once your arms enter, immediately start the pull; there’s no need to glide. This way, you’ll synchronize the second kick, which should coincide with finishing the pull. (The second kick is always stronger than the first). 

Keep your arms higher, closer to the surface. Your head and chest should go deep.

Instead of bending your knees so much, exaggerate the hip undulation. The bend should be minimal. Remember, the kick originates from your core.

The first kick is smaller.

You’re pulling well; you just need a more continuous arm stroke without gliding too long in front. This will help you improve the synchronization . 

Keep your fingers bit tense and close together when pulling.

0:16 – 0:25

Good turn, just try to bring your knees to your chest more quickly. It will help you have a more efficient turn.

During the streamline, try not to move your knees so much; focus on moving much more your hips. 

When you break the surface of the water, do it with your head and the first stroke, so you can take advantage from the speed of your streamline.

0:25 – 0:34

When you breathe, your head comes out too much. Remember, you should use the power of your arms to pull forward, not upward. When you pull forward, it will be enough for your head to come a bit outside and take a breath.

Sometimes Your knees shouldn’t separate as much. There should be some opening, but not too wide.

Areas to work on, in general:  

• You can do butterfly kicks with your arms down in various directions, but make sure to stay as close to the surface as possible. This will make it much easier to stay afloat when you do the full stroke.

• To improve mobility, flexibility, strength, you can do dryland training outside of the water. We recommend our app. Skillswimming.com- app 

• Start by focusing on your synchronization, and from there, you can work on correcting the rest. It will be much easier this way. 

Time key frames:

0:00 – 0:13

You’re pushing the water down instead of back. You should start bending your elbow to pull the water towards your feet. This will help you catch more water and have a cleaner pull with fewer bubbles.

Exaggerate the rotation of your shoulders, this will give you more freedom to pull even more water.

The lower part of your body is sinking, engage your core/abdominals and bring your hips and legs closer to the surface. This will help you have a more efficient style.

When your leg is coming down, keep it straight. You need to bring your feet closer to the surface, the tips of your toes should touch the surface.

0:13 – 0:21

The flags are there to help you know how far you are from the wall. Count how many strokes it takes you to reach the wall and remember this number. For the backstroke turn, do one less stroke than you counted, flip onto your stomach and do one freestyle stroke, then turn. This way, once you see the flags, you already know where you are and won’t have to be looking sideways.

Keep your arms down (level with your legs) when you’re about to turn, so as soon as your feet touch the wall, you’ll already be in streamline position to push off.

Good streamline! Exaggerate the hip undulation, it will help you be more effective in your kick.

0:21 – 0:25

You can lower your chin a bit, it will help you position your whole body better.

Keep your hands well aligned with your forearm in each stroke, you have good recovery, use that and assist it with rotation.

It’s not necessary to kick so wide, make smaller kicks without moving your knees too much up and down.

Areas to work on, in general:

• Keep working on your turns, remember to bring your head to your knees to make it faster and more compact.
• You can practice doing small kicks with your arms down, making sure your feet touch the water surface at all times. Work on the flexibility of your ankle. 

Backstroke examples:

Time key frames:

0:00 – 0:20

You have good synchronization in your stroke.

Make your pull shorter/smaller. Your elbows should never cross the line of your shoulders. When your arms pass the line of your shoulders, they should already be touching your body.

Throw your hands to the front strong not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands just a bit deeper to have a longer glide.

When you glide in each stroke, pull your arms closer to the surface. This will make your style more efficient.

0:20 – 0:33

Good turn 🙂

Try to compact a bit more, bring your knees to your chest with more force.

Very good streamline, only when you break the water after the pull underwater, make sure to be close to the surface for the first stroke and transfer the speed of your turn to your swim.

Try to close your knees a little more when kicking. Start by opening your ankles, followed by your knees.

Excellent glide!

Areas to work on, in general:

• Work on the flexibility in your ankles, it will help you have a stronger kick. Good glide! Keep practicing 😊

Breast examples:

Time key frames:

0:00 – 0:12

You have good continuity and tempo in your stroke. Make sure to glide more; once your stroke enters the water, keep your arm close to the surface, and from there, you can begin your pull.

You are pulling with your arm almost straight. When you finish gliding, bend your elbow outward so you can pull more beneath your body and not downward. Exaggerate that elbow bend, keep it high, and once it’s well-positioned, you can start the pull.

Don’t forget to complete your pull all the way to the end; don’t pull it out before time.

0:12 – 0:17

During the turn, keep your arms at the level of your legs when you are about to start turning so they will be in a streamline position when you are about to push off.

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.

When doing the underwater butterfly kick, keep your legs together and exaggerate the movement of your hips. It’s not so much about moving your knees; the bend comes from moving your hips.

Remember that in the breakout (the first stroke after the streamline), you should be almost touching the surface.

0:17 – 0:24

Exaggerate the glide of each stroke, as if you were reaching for something in front. From there, you can start pulling.

You are dropping your legs when you breathe; try to maintain a more constant and effective kick so that you can keep your legs closer to the surface even when you breathe.

You can try to make the kick a bit smaller, so you can keep it closer to the surface.

Areas to work on, in general:

• Practice your turns on the wall; they should be as compact as possible. Don’t rush your push-off and practice hitting the wall with your feet in a good position. Make sure to have a strong push-off from the wall every time you make a turn.

• Work on short distances while maintaining the best possible technique. As you improve, increase the swimming distances without changing your technique.

Free examples: