Bernardine Warford

Time key frames:

0:00 – 0:13 Your hands are pointing down towards the floor, this is why your head is coming out too much, change the direction of the hands to pull backwards, you want to move forward not up.

0:11 Here you can see better how your feet are separated. Keep them together

0:13 – 0:21 Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. Stretch your arms to the fullest while doing your underwater dolphin kicks.

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.

0:22 – 0:28 Keep your feet closer when you kick. Big toes must be touching at all times.

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.

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further and keeping your arms high. And some dryland strength so you develop a stronger pull. these videos can help you: videos 
• Your butterfly is on a good path, work on one thing at the time, first focus on your kick, then on your propulsion.

Time key frames:

0:00 – 0:08 When you pull make sure you pull strong every time, specially when your hand is pulling towards the opposite wall.

You are moving your knees up and down too much, yes is ok to bend the knee to kick but not that much. The kick should come from your core, not only the knees.

You don’t need to kick that wide, make your kicks a bit smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater.

0:09 – 0:17 The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, so you don’t have to be looking out for the wall every time.

Do not reduce your speed when approaching the wall, try to land on the wall with your feet together and in a strong position.

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

0:18 – 0:26 You are looking down to much your chin is to close to your chest, put your head a bit more back.

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.

Backstroke examples:

Time key frames:

0:00 – 0:13 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. But you can open the hands and arms more at the beginning, just make sure to bring them back fast.

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.

Put your head down when you throw your hands to the front, you are having too much drag keepiing the head up.

0:14 – 0:23 Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

0:24 – 0:31

You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.

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.

When finishing your kick, extend your legs and point your toes as much as you can

Areas to work on, in general:

Make sure to work on a strong pull, to bring your body into a better position for the recovery.

Breast examples:

Time key frames:

0:00 – 0:12 When you breath your opposite arm drops, make sure to keep it up gliding.

Do not bend your wrist to pull, open your elbow and pull with your hand in line with your forearm.

Look at your knees you are moving them up and down, remember the kick comes from your hips/core. Do not push your knees down, keep your legs and hips almost straight at all times.

Keep your legs straighter when going up.

0:13 – 0:17 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.

0:18 – 0:26 You are taking your head out too much and too long to breath, remember it should only come out half of the face and be back in the water sooner.

Areas to work on, in general:

• Overall your freestyle technique is good. Be sure to fully pull and kick strong, you can also start working on dryland to start getting stronger on your tendons and ligaments, strength with range of motion.
• Work on your kick and having your hips close to the surface.

Free examples: