Beatrix

Time key frames:

0:00 – 0:10

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. 

You are pulling with your arm almost 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. 

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.  

0:10 – 0:23

You have a very good position of your head, take advantage of that and exaggerate your rotation of your shoulders. 

Great job with your arm position! Just make sure to keep your hand aligned with your forearm to maximize your pull.

When your leg is going down keep it straight. You need to kick from the hip, the knees only bend a bit. 

Good rotation of your shoulders, just try not to look sideways so that your head stays stable. 

Areas to work on, in general:

• 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.
• Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat.
• Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

Backstroke examples:

Time key frames:

0:00 – 0:12

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

You are pulling a too wide, when your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not on the sides.

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

Good kick, you can search elevate the frequency a bit. 

0:12 – 0:30

Sometimes, you rotate your hips too much. Try to stay more stable to maintain a straighter line. 

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.

Making this will help you to take more coordination on your stroke.

0:30 – 0:56

For this part you improve your coordination, and here it looks better your gliding, 

Put attention that you are pushing the water backwards more than down, remember that you want to move forward and in order to move forward you have to pull the water towards your feet, this will increase the speed and will make you float more.

Much better the position of your head.

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery. Even when you swim velocity, it’s important to try and maintain a slight pause in front to improve stroke efficiency and allow for better water catch. Working on this coordination will help you swim more effectively and with less resistance. 

0:56 – 1:18

When you swim speed, you should maintain the same kick and stroke frequency, trying not to neglect your technique.

I recommend keeping your abdomen tight most of the time; this will give you better stability on your stroke.

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.
• Work on your ankle flexibility, do dryland training these videos can help you: videos

Free examples: