Clayton

Time key frames:

0:00 – 0:07 On the recovery remember to have a relax recovery. Make sure you do not rush your stroke.

Keep the arms straight in the recovery, have a good extension of the arms.

Your hands are too close to each other, the arms should enter almost at the line of your shoulders, right know the arms are entering almost touching each other.

0:08 – 0:29 Do the breakout before you are in the surface, the first pulling should be underwater to help you break the surface.

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.

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

Start the pull before, your pull should finish at the same time that your second kick.

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.

Time key frames:

0:00 – 0:08 Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts

The first stroke to break the surface is strong and fast to carry the speed form the wall.

0:08 – 0:16 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.

You are pulling with your elbow, your elbow should not go first in the pull, it should be in line with your forearm.

Make sure your legs are higher closer to the surface, your toes should be breaking the surface.

Areas to work on, in general:

• Good overall backstroke, work on your shoulder flexibility/mobility to get a good streamline,  these videos can help you: videos 

Backstroke examples:

Time key frames:

0:00 – 0:05 Good pull out technique, just make sure you do it deeper. Do not rush the pullout, push of the wall, stay a bit in a tight streamline, then when you start to lose speed, do the dolphin kick and the pull, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout strong and to carry the speed.

0:05 – 0:12 Throw your hands to the front strong and 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.

0:12 – 0:22 The feet should not break the surface when you kick, they should always stay underwater.

Areas to work on, in general:

• Good breaststroke, make sure to practice your kick, to feel the strength.

Breast examples:

Time key frames:

0:00 – 0:11 You are entering the water to close to your head and going too deep, try to enter a bit farther and more in a horizontal way.

You are pulling with your elbow first, open your elbow and pull with your hand in line with your forearm.

0:12 – 0:15 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.

Make sure to have a tight streamline everytime you push off the wall. You want to have your biceps touching your head to take advantage of the turns and starts.

Move more your hips when doing butterfly underwater kick. With the dolphin kicks you start to come closer to the surface, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:16 – 0:23 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.

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.

Free examples: