Anna 

Time key frames:

0:00 – 0:11

You have a good flotability on the water, that helps you to be more efficient when you swim.

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the starts. 

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick.

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. Exaggerate the movement every time you can. 

0:11 – 0:21

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.

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. 

You are doing the two kicks almost at the same strong, the second kick is supposed to be the stronger kick. 

Areas to work on, in general:

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick
• Work on your streamlines, they are the first step to your stroke. 

Time key frames:

0:00 – 0:41

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line. Put attention on pushing the water down instead of backwards. 

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. 

Slow down a bit your kick, and make sure your legs are higher closer to the surface and straight, your toes should be breaking the surface.

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

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. 

0:41 – 1:06

Very nice rotation of your shoulders, this helps you to have more efficiency on your stroke. 

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

Keep your arms straight at all times when you are in the recovery phase, now you are bending a bit your elbow. 

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface when you kick up.

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.
  
• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• Work on your kick, you can do it on your side or on your back but with your arms on your sides. Focus on keeping your knees straight and maintaining a small kicks. 

Backstroke examples:

Time key frames:

0:00 – 0:22

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

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.

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.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

0:22 – 0:30

Good turn! Just focus on putting your feet firmly against the wall before you take the streamline. This will help you to take more advantage on your push.

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

0:30 – 0:42

You must exaggerate that rotation, this will help you to have a better glide in each stroke. Search enter your hand more longer in front on each stroke. 

You have a strong kick, you can slow down a bit when you are swimming longer distances. 

Remember to keep your head aligned to your column. This will help you to stay your body on a good position. 

0:42 – 1:22

In the last day you improve your gliding, it looks better, your right arm is still crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders. 

Remember that your feet should be pointed most of the time.

Much better your turn! 

Just elevate a bit your head, you are looking to much down, you must look on diagonal to the floor. 

Areas to work on, in general:

• Work on one thing at the time. Focus on one thing, then once you correct it go to the next point.
• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• 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.

Free examples: