Carter

Time key frames:

0:00 – 0:16

Make sure to have a tight streamline every time you push off the wall. You want to have your biceps touching the sides of your head, and your head inside your arms to take advantage of the push off the wall.

Check out this video:

Streamline Video

You are missing the fundamental movement of butterfly, chest and head down, hips up, do not rush your stroke or try to do many strokes.

Check out this video:

Streamline Video

You need to work on your synchronization. You are doing 3 kicks and it is only 2 kicks per stroke, the first kick is when your arms are entering the water, once your arms enter right away start the pull, do not glide this way you will synchronize the second kick when you finish your pull.

You are moving your head up, down and side to side to much, you must keep it neutral and align to your spine. 

When you have your arms in the front 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.

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

You are separating your legs when kicking. Try to keep your feet together all the times, big toes must be touching at all times. This will help you have a stronger and more continuous kick.

0:16 – 0:34

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.

On the recovery you need to take your arms out of the water on each stroke and have a good extension of them. 

Areas to work on, in general:

• First of all work on your synchronization, from there it will be easier the next corrections. 

Time key frames:

0:00 – 0:19

Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. Do not bend your hips, this will help you have a more efficient stroke.

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down. 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.

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.

Remember that you must pull with your fingers just a bit separated and a bit more tense. 

Excellent head position.

0:19 – 0:24

Make sure to push off closer to the surface, you pushed to deep.

Make sure to have a tight streamline everytime you push off the wall. Push, then wait a little bit more, and finally start the dolphin kicks to bring you closer to the surface for the first stroke. 

0:24 – 0:34

Here 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.

You need to rotate much more, work on bring your shoulder outside the water on each recovery.

Your arms should enter in line with your shoulders, keeping them close to your head, right know you have them going a bit wide.

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. Remember that your feet must be touching the surface. 

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong. 
  
• Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.  
• Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.  

Backstroke examples:

Time key frames:

0:00 – 0:23

Work on your breaststroke kick, right now you are not doing a proper breast kick and you are doing flutter kick, here is a good video on learning how to do the kick outside the water: Breast kick video

Work on your synchronization. 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). 

When you pull keep your fingers closer together and your hands a bit tense, you do not need to bend your hands. 

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.

0:23 – 0:44

When you finish the pull at the line of your shoulder your elbows should be touching your body, bring them close to your body asap.

You are sinking, try throwing your upper body to the front/diagonally down, this way you will move forward and avoid sinking.

Here you can see better how you must change your feet to dorsiflexion, specially your left leg. 

Areas to work on, in general:

• Work on one thing at the time, then move to the next point 🙂
• Keep practicing your glide with a nice streamline, this will help you to improve all your stroke. 
• Practice with the flex of your feet, so you will improve the dorsiflexion movement. 

Breast examples:

Time key frames:

0:00 – 0:11

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull.

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

Remember that when you are pulling keep your fingers just a bit separated and your hands more tense. 

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

0:11 – 0:17

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.

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.

0:17 – 0:28

Your arms are entering the water too wide and sometimes they are crossing a bit the middle line of your body/head. They must be enter in the same line as your shoulders. 

You can glide longer, make sure that when your arms enters the water you keep your stretched you arm on the front for a longer time, while the other arm is pulling and doing the recovery. (but do not wait all the way until your arm catches the one in the front)

*If you are sprinting, then you do need to glide as much*

Remember it should only come out half of the face when you breathing. You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe.

Areas to work on, in general:

• Keep enjoying the water! Be patience and keep working!

Free examples: