Daniel

Time key frames:

0:00 – 0:19

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.

The first kick is when your arms are entering the water, and your 2nd kick it’s when you finish your pull. Coordinate counting your strokes and kicks.

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.

You have a good start to the pull in your stroke just try to make your stroke shorter in the recovery, to take advantage of your pull.

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.

0:19 – 0:24

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.

You have to compact more, bring your knees to your chest as soon as possible. This will help you to be more efficient on your turn.

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 have a tight streamline everytime you push off the wall, right now you are separating your legs a lot. 

0:25 – 0:37

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.

Remember to have a relax recovery.

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

Remember, you need to kick up just as much as you kick down.

Areas to work on, in general:

• If you have the synchronization it will be more easy to continue with the next steps. 
• Work on one thing at the time, first focus on your synchronization, then having both legs together at all times, and 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.
• 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 – 0:13

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. 

Put attention on your arms, they need to be more bend while pulling underwater like grabbing and pulling from the lane line.

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.

Make your kicks smaller, and do not move your knees up and down, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

0:13 – 0:30

Good head position!

Your right arm should enter in line with your shoulders, right now you are crossing a bit the middle line of your head. 

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.

0:30 – 0:47

You have a good stability of your shoulders, make you sure to have your fingers more tense and just a bit separated and use it on your favor to have a better and strong pull. 

Make sure you are finishing your pull all away, try to finish it at the end of the side of your leg.

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. 
  
• You have a good stroke! Keep practice that pull underwater.
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link
   

Backstroke examples:

Time key frames:

0:00 – 0:14

Good breakout!  Just remember you have to let your head neutral to the floor. 

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

When you are throwing your hands to the front do it letting it more close to the surface, not down. This will help you with your gliding.

Keep the fingers closer together and bit more tense. 

Use your kick to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water. 

0:14 – 0:20

You are doing the turn facing down to facing up, the turn in breast and fly is on the side, you touch with both hands, one arm underwater and the other out of the water, there you start rotating to the side, so you can push sideways then turn horizontally.

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- 0:32

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.

Keep practice! 🙂

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 🙂
• Make sure to work on a stronger pull, to bring your body into a better position for the recovery.
• Doing butterfly kick, Work with you breast kick, you can practice even outside of the water: Breast kick video

Breast examples:

Time key frames:

0:00 – 0:11

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

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.

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.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

0:11 – 0:20

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.

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

0:20 – 0:27

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

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.

0:27 – 0:37

Make sure that when your arms enter the water you fully stretch your arms to the front, not your sides. 

Good stability of your head when you breathe. 

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.
• 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.
• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

Free examples: