Dally

Time key frames:

0:00 – 0:06

Good push and underwater dolphin kicks, but you need to put your arms in a more horizontal diagonal towards the surface so with each kick you will start to come up more easily.

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.

0:06 – 0:12

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 synchronize your kick.

Start the pull before. 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.

You are missing mobility and flexibility, this is way you struggle to bury your head and chest and keep your arms up. Work on you mobility outside the water.

These videos can help you: videos 

0:13 – 0:24

Good recovery.

Here we can also see that you keep your arms gliding in front too long and you miss the sync.

Areas to work on, in general:

• Work on the mobility videos 

Time key frames:

0:00 – 0:13

Just like in butterfly when you push of the wall practice doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother. Make sure to blow bubbles of your nose

You don’t need to kick that wide, you are going down too much, make your kicks smaller, and keep them high in the water and do not move your knees too much up and down

You are rushing your pull, 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.

0:13 – 0:22

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.

Good head position

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.

0:33 – 1:08

You still need to bring your kick higher and shorter up in the surface.
Better pulling

0:49

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, next time reduce one and do the last one in a freestyle stroke, this will help you turn better.

Better rotation puling and recovery but you still need to work on your kick.

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.
  

Backstroke examples:

Time key frames:

0:00 – 0:15

When you pull, the first part is tu open your hands to the sides then you start to change the direction backwards and then bring them together, right now you are pulling with your hands down to only bring you up.

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 legs up to the surface when you finish kicking, it will help you have a better body position In the water

0:15 – 0:19

Good pullout, but you are pulling down, change the position diagonal towards the surface on the pullout, so you do not stay to deep.

Make sure when you do the breakout after the pullout you are close to the surface so you do the first stroke close to the surface and carry the speed from the turn to your swim.

0:20- 0:30

Here you can see you are not pulling to the sides.

Areas to work on, in general:

• Work on the mobility of your shoulders and back and you will have a better gliding.
• Good breaststroke! 

Breast examples:

Time key frames:

0:00 – 0:12

Your kick is a bit too wide, try keeping a bit shorter and closer to the surface this makes your hips to sink a bit, make sure to have the hips touching the surface at all times. 

Your pull is somewhat 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.

0:13 – 0:17

Use your last stroke before the wall to position yourself for a good landing.

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

Make sure in the breakout you are almost in the surface. You can still do one more dolphin kick then change to freestyle kick.

0:18 – 0:25

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

Dive

0:03 – 0:06

Do not drop your legs down on the block, instead move forward and jump.

You went in too vertical, you need to change your legs more horizontally so you enter and take the speed forward not down.

Areas to work on, in general:

• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
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Free examples: