Chloe

Time key frames:

0:39 – 0:41 Your head is moving up and down with each stroke, try to keep your head more steady and your body staying more steady and only moving forward.

0:42 – 0:50 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.

Your arms are pulling immediately when the hand entrance in the water, try to stay just a little  with straight arms and do the catch of water before start the pulling.

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

0:54 – 0:58 Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Areas to work on, in general:

• Overall your backstroke is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

Backstroke examples:

Time key frames:

0:04 – 0:12 Your face is looking slightly forward at the streamline position and that is causing and that is breaking the horizontal body position. Try to face down.

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide.

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

0:17 ­– 0:18 After the full arm pull of the underwater, your body isn’t tight enough. Try to engage all your body.

0:15 ­– 0:20 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.

On the turn you push a bit deep, then change the position to horizontal or maybe a bit diagonal towards the surface on the pullout .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.

Areas to work on, in general:

• Work on one thing at the time, start with a tight line when your hands are in the front.
• Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Time key frames:

0:02 – 0:07 You face is looking forward before the breathing, just breath to the side and come back to a neutral position.

At your pull you are moving first the elbows then your hands, is a very small detail. Try to align the elbow and hand and use it as a big paddle to pull you forward.

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

0:08 – 0:12 Good turn! You are just missing lots of hip movement on the streamline, the kick comes from your core not only by bending your knees. 

Areas to work on, in general:

• Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water. 
• Make sure to practice your underwater dolphin kick, Work on the flexibility of your shoulders, back and legs, these videos can help you: exercises 
• Work on your core to have a stronger kick.

Free examples:

Free Sprint: