Antonin

Time key frames:

0:00 – 0:11

When you push of the wall try to do it on diagonal-down to the floor and then with the butterfly kicks you can search the break of the water, now you stay on the surface, remember that the streamline of the wall it’s always below the water. 

Remember that in butterfly you do 2 kicks, the first one 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.

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

You are missing lots of 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.

0:11 – 0:15

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.

Remember to have a relax recovery. Make sure you do not rush your stroke. Have a good extension of the arms on the recover.

You are missing lots of 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.

Areas to work on, in general:

• You have improved your butterfly compared to last year. Good work,  keep practicing!
• Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.
• To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 
• 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:

0:19 – 0:21

Much better position of your body!

Try to keep your head more on the center, keep it aligned to your column, just a bit down.

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

Here you can see how you are not finishing your pull all way, make sure you move as much water as possible, do not do extra movements.

Remember that your elbow must bend first while pulling underwater like grabbing and pulling from the lane line.

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

0:21 – 0:42

Good push of the wall!

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.

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide, keep them straight at all times when you are in the recovery phase.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

0:42 – 0:56

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.

Much better coordination and continuity of your strokes. 

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.
• 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 – 0:12

Good pullout! Try to always keep you legs together, now you are separated a bit on the streamline.

You are doing your kick and your stroke almost 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. 

0:12 – 0:15

You have to put down your head just a bit, keeping neutral to the floor. This is gonna help you to have a better position of all your body.

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.

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. 

When you kick exaggerate the change of your feet to dorsiflexion position. 

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.

Breast examples:

Time key frames:

0:00 – 0:15

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.

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.

0:15 – 0:24

Good 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.

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.

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. 

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.

0:24 – 0:35

Your looking down too much your head position should be in the middle between down and the front.

Don’t forget you need to finish your pull all the way back, do not bring it out before. Try to touch the side of your leg.

Good rotation!!

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 last year to this one, specially on your gliding, you are gliding much more, and you are having a better continuous stroke. 

Free examples: