Dan 

Time key frames:

0:00 – 0:04

Good push from the wall. Keep your head and arms steady when doing underwater kicks. Your arms must be touching your head all the time until you break the water. Work on your shoulder mobility

Now your head it is too low, keep it aligned, this will help you to make an efficient streamline. 

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.

Good hip movement!

0:04 – 0:12

You have a good synchronization.  

The arms should enter at the line of your shoulders, right know the arms are entering almost touching each other. 

You have a good hip movement but you need to raise your hips higher when your arms are in front and your head and chest are sunken. (your hips must be touching the surface). This way you will have a more fluid kick and stroke.

Areas to work on, in general:

• To improve your shoulder and back mobility, we have some dryland exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick. 

Time key frames:

0:00 – 0:04

When you are on streamline do not bury your head down underwater, just keep it neutral. Right now it is too low and this is making you to create a lot of resistance underwater. 

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.

0:04 – 0:12

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.

Same with your upper body, throw yourself to the front not down. Breaststroke is one of the strokes that have changed the most, now the closer you are to the surface the better.

When you are gliding look at the floor not up and keep your streamline tight, this will help you to have a smoother stroke. 

You can open your arms a bit when gliding, you do not have to have the hands touching each other, this will help you straighter your arms.

Good Synchronization, when finishing your kick, extend your legs and point your toes as much as you can.

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

Areas to work on, in general:

• You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide.
• When you correct your head it will be more easy to throw your stroke near to the surface. 

Breast examples:

Time key frames:

0:00 – 0:06

Here, you must lower your head a bit more when you are not breathing, it will help with your overall position.

You are not gliding enough and you drop your arms to pull to soon, when your hand enters the surface, rotate and glide it as much as you can to the front.

You can leave one arm more time on the front, while you are gliding with one arm the other continues moving.

If you are sprinting then there is less “gliding”

Good kick, you can try to make it smaller. 

0:06 – 0:11

Do the flip turn then rotate into freestyle, you are trying to land way on your side. Remember you push then you start rotating.

You can land a bit diagonal to help you rotate into freestyle easier.

0:11 – 0:18

Good rotation, take advantage of this and glide more 

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

0:18 – 0:31

Better glide for this part, but a bit too much waiting for the other arm, here you are doing catch up drill, start before the pull, do not wait for your hand to catch the other.

Remember to keep your head steady; there’s no need to move it up and down.

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.
• Remember to glide on each stroke. Then it will be a good habit. 

Free examples: