David

Time key frames:

0:01 – 0:05 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.

0:06 – 0:18 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.

0:17 You are missing lots of hip movement, the kick comes from your core not only by bending your knees.

0:14 – 0:20 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.

0:18 – 0:22  You are missing 1 kick, in butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish pulling) is the strong kick, the first one (when your arms enter the water is a smaller one.

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further. And some dryland strength so you develop a stronger pull.

Time key frames:

0:11 – 0:13 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.

0:01 – 0:10 The bending of the arms is good while pulling underwater, just be careful to not pulling outwards, the pull must be like grabbing and pulling from the lane rope.

0:00 – 0:06 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.

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.

0:23 – 0:30 Your shoulder rotation is actually pretty good!, make sure your hips rotate too.

0:12- Do not rush your pull, let your arm go in straight in line with your shoulder, 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.

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:

0:01 – 0:10: Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

0:09 – 0:15 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.

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

0:14 – 0:19 Good turn technique, just work on make it faster. Excellent underwater! 🙂  You are carrying the speed from the turn to your breaststroke swim.👏  

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 take advantage of the pull and then do the breakout strong.

Areas to work on, in general:

Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Time key frames:

0:06 Breathing is not backwards but to the side, you are taking your head out too much to breath, remember it should only come out half of the face. However your head is in an optimal position while swimming. 

0:02 – 0:12 Good elbow bending! You are grabbing the water nicely but remember to finish your pull all the way back, do not bring it out before in order to take advantage of your stroke.

0:21 – 0:28 Your arms, especially the left one, are still crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders. 

0:14 – 0:18 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

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. Right know you have them straight to the sides.

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.

Your underwater dolphins kicks are strong! 😎 Just try to do 1 to 3 more like those!

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.
• The way you kick in freestyle is the way you should also kick in backstroke. 

Free examples: