Butterfly

Upper body

Head

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

The head should enter the water before the arms, make sure you put in your head before the arms.

Arms

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.

Recovery

Remember to have a relax recovery. Make sure you do not rush your stroke,

Have a good extension of the arms on the recover.

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.

Pulling

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.

Start the pull before you are taking too long gliding.

You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery,

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

Chest

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 to have a more fluent stroke and be able to move your hips more and have a stronger kick.

Lower body

Hips

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

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.

Legs

Beginners:

You are missing 1 kick, in butterfly yo do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms

You need to kick up just as much as you kick down.

Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

The knees should not be separated as much, there is an opening but it is not very width. You can use an elastic band under the knees to keep the legs a little closer together.

You are doing the first kick stronger than the second, the second kick is supposed to be the strong kick

Synchronization

Beginners:

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.

Medium:

Start the pull before, your pull should finish at the same time that your second kick. You are gliding too long.

Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. 

The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick.

Turns

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

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

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.
  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.
  • Work more flexibility in the lower back and hips to have a stronger and wider kick.
  • Your butterfly is on a good path, work on one thing at the time, first focus on having both legs together at all times, then on bringing your chest and head deeper, and so on.
  • Work on the flexibility of your shoulders so you can keep you arms high when you bury your head and chest.
  • Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick

Dryland

To help you with the hip movement and chest down arms up you are missing mobility, do dryland training for flexibility/ mobility for shoulders and lower back.

  • Work on the flexibility of your shoulders to bury your head and chest further. So, you will develop more strength in your pull.
  • Work more flexibility in the lower back and hips to have a stronger and wider kick.
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Butterfly examples:

Backstroke

Upper body

Head

Your head is looking down a bit too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. This can cause for your body to sink, the head dictates the position of your body.

You are filling your lungs with air, trying to maintain your head out of the water, this is making your legs sink, try not having as much oxygen as possible on your lungs.

Arms

Hands

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

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

Rotation

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

Sometimes your hips are rotating a bit too much, try rotating less, just enough so it can help you rotate the arms and shoulders.

Recovery

In the recovery when your arms are about to touch the surface you slow down, keep the same speed you have from the beginning, if you are sprinting then you can even accelerate the recovery.

Keep your arms straight at all times when you are in the recovery phase.

Pulling

Here you can see how you are not finishing your pull all way, make sure you move as much water as possible, do not do extra movements.

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.

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 are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

You are pushing the water down instead of backwards.

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.

You need to do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Chest

Lower body

Hips

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

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. Your toes should touch the surface.

Core

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat, your body position seems to be way better by the last session videos, as your hips are no longer sinking

Legs

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 almost be breaking the surface.

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

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

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.

Synchronization

You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here.

UW

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

Turns

When you do the flip turn turn your hands to do a curl with your arms so it helps you turn better and land better.

Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks.

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

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.

Breakout

When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

Make sure to push off closer to the wall, use your dolphin kicks to bring you closer to the surface for the first stroke, do this by pointing your hands/amrs diagonal towards the surface.

Areas to work on, in general:

  • Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.
  • Keep up the good work, you came to the camp not knowing how to swim backstroke and now you know how to, is time to start working on your technique and different points that will make it much easier to swim it.
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Backstroke examples:

Breaststroke

Upper body

Head

Remember in breastroke you should breath every time you do a stroke, so when you pull with your arms bring your head out of the water.

Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

Arms

Hands

Too narrow, now you are opening better the hand grabbing more water and getting your hands together faster and closer to you.

Keep the fingers closer together and bit tense, specially your right hand.

Gliding

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.

Recovery

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.

Pulling

Make sure you finish your pull all the way, when you finish the pull your elbows should be touching your body, bring them close to your body asap.

You are starting your pull down; you need to pull to your sides and down at the same time in circular motion

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.

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front, 

Chest

Lower body

Hips

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

Core

Legs

The opening of your knees and the kick is too wide. 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.

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs or a stretch band above your knees. 

When you kick change your feet to dorsiflexion position

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

Doing butterfly kick, Work with you breast kick, you can practice even outside of the water: Breast kick video

Synchronization

You are doing your kick and your stroke at the sametime, it should be your stroke first 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)

UW

Turns

Keep working on pushing from the wall deeper and doing the pull out to bring you up.

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

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Breakout

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.

You want too high when you did the pull out, it should be diagonal towards the surface, then when you do the first stroke you break the surface,

The first day you were missing the last stroke before the breakout, you corrected it the last day, 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 the synchronization of your stroke, then move to the next point 🙂
  • Keep working on pushing from the wall deeper and doing the pull out.
  • Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Freestyle

Upper body

Head

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.

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

You are taking your head out too much to breath, remember it should only come out half of the face.

Sometimes you have the tendency to look forward during the stroke, mainly during the turn, try avoiding this. It will keep a good “flow” or fluent stroke

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

Arms

Hands

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands.

You are rotating your right hand when gliding to the front, you corrected it but sometimes you still do it, keep practicing until it comes more natural.

Gliding

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down and front (specially your right hand)

Here when your arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

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.

When your left arm goes in you are moving your hand to the left, the hand keep it always in line with your forearm.

You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

Recovery

Your left arm is still crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders.

Sometimes your elbow breaks the surface first, the hand should enter first then the arm follows.

Pulling

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, do not bring it out before.

Your stroke rate is too fast and you are cutting your stroke, when you finish gliding, bend your elbow to start the pull.

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

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.

You are pulling with your arms straight, bend your elbow more.

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

You are pushing the water down more than backwards, 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.

Chest

Lower body

Hips

Core

Legs

The strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes.

You are dropping your legs when you breath, try keeping a more constant kick so you can keep your legs closer to the surface.

The first thing you have to focus on is bringing your kick closer to the surface, you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up. Work on kick on your back, and focus on having your legs straight and your feet touching the surface.

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.

If you are sprinting you should narrow your kicks and have them in a faster tempo.

Improved

Much better position on your legs closer to the surface the last day, you can still have them even closer to the surface, try to touch the surface with the sole of the feet.

Synchronization

UW

Turns

When you turn 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 as much as you can when you swim and it will be much easier to do them all the time

Do not rush your push and practice so you land in a good position, make sure to have a strong push every time you do a turn.

Breakout

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.

Make sure in the breakout you are almost in the surface.

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.

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.
  • Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
  • Work on your ankle flexibility, you should point your toes while kicking.
  • In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.
  • 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.
  • Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.

Free examples: