Andrew

Time key frames:

0:00 – 0:09

You have a good frequency on all your stroke, but when you have your arms in the front you must 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.

You need to glide more on the first kick, it’s when your arms are in the front and the second one when you finish the pull with your arms, the second kick is the strongest, and the first one is a smaller one. Try to coordinate here.

Exaggerate your hip movement, the kick comes from your core not only by bending your knees. Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.

You are pulling with your fingers a bit separated and loose, make sure you have them just a bit separated and a bit more tense. 

0:09 – 0:14

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.

Make sure to have a tight streamline every time  you push off the wall, and remember to put your head between your arms until you brake the surface. You want to take advantage of the turns and starts.

When you do the breakout do a strong 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 or you do it slow you will lose your speed.

0:14 – 0:21

You hands are entering to the water in a good position, take advantage of that and have a good extension of the arms on the recover. 

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

Areas to work on, in general:

• Do dryland training for shoulders and lower back, these videos can help you: video

• Remember to have a relax recovery. Make sure you do not rush your stroke,

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick. 

Time key frames:

0:00 – 0:15

You have a good frequency, you need to bend your elbow. Now you are pulling with your arms almost completely stretched. 

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.

You are pushing the water down instead of backwards.

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

0:15 – 0:22

Good turn!

Keep practicing, the ideal thing it’s that you can do it but with more fluidity, you need to do it continuously without stops on each movement.   

Good move of your hips, exaggerate it. Then it is gonna be more easily for you to do it without much effort. 

0:22 – 0:31

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in a bit wide and they cross the middle of your head. 

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

Sometimes your hips are rotating a bit too much, try rotating less, just enough so it can help you rotate the arms and shoulders.

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. 

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.
  

• Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Your toes should touch the surface. 

• 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 – 0:11

Do not bury your head down underwater, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

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)

The pull make it shorter/smaller, 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.

0:11 – 0:18

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

0:18 – 0:43

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.

0:43 – 0:57

Throw your hands strong to the front 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

When you kick change your feet to dorsiflexion position and when finishing your kick, extend your legs and point your toes as much as you can. 

Remember that your head must be in line with all your body, it is what gives direction to your whole body. 

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. 
• 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 or a stretch band above your knees. 

Breast examples:

Time key frames:

0:00 – 0:11

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.

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

0:11 – 0:25

Good turn! 

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.

0:25 – 0:51

Much better stroke in general here!!

You finish your pull all the way back, good. Try to touch the side of your leg.

Good rotation and good glide! 

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.

Areas to work on, in general:

• You might need to work on your shoulder mobility Mobility videos
• 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.
• Work on your ankle flexibility, do dryland training these videos can help you: videos
• Lots of improvement from the first seconds of your video, specially on your gliding, you are gliding much more, and you are having a better continuous stroke. 

Free examples: