David 

Time key frames:

0:00 – 0:13

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.

Exaggerate the hip movement, remember that the kick comes from your core not only by bending your knees. 

Make sure to pull strong every time, the more strokes doesn’t not necessarily mean that you will be faster! Take advantage of every pull and stroke.

0:13 – 0:17

Good turn! Keep practice! 

0:17 – 0:29

You have a good extension on your recovery. 

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

Start the pull before, your pull should finish at the same time that your second kick.

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 your coordination of your stroke and then you can start with the other things. Keep practice! 
• Keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick. 
• Remember that you should use the power of your arms to pull you forward not up. 
• Much better all your stroke from the last year, keep practice 🙂

Time key frames:

0:00 – 0:14

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

You improved your kicks, now you are making them more smaller, but you must exaggerate, it will be better for the position on the surface of all your body. 

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 when you kick up. 

0:14 – 0:19

Good turn!!

Just on your streamline try to elevate a bit your head. 

Push of the wall, then wait a little bit more then start the dolphin kick, if you kick right aways you will cut the speed of the push.

0:19 – 0:30

You have a good coordination, you must elevate your head, try to look up must of the time. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat

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

Areas to work on, in general:

• You can go slowly first, you have to focus on your corrections and then start swimming with more speed and strong.
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link 
• Work core exercises outside the pool, will help you with your body stability.core strong

Backstroke examples:

Time key frames:

0:00 – 0:14

Good coordination!

Make sure to put both arms to the front completely straight, do not leave your elbows bend, this will help you have a faster position, the fastest part of your stroke is when you have your arms on the front straight and you finish the kick.

Throw your hands and arms strong to the front.

There are strokes where you put your head between your arms, and others where you keep your head facing forward. Try to ensure that it always stays between your arms.

When you throw your hands try to do it a bit more close to the surface. 

0:14 – 0:20

Good turn!

Try to compact yourself a bit more, this will help you to do it with more velocity. 

Now you are finishing the streamline to close to the surface and that do not let you brake the water with efficiency. 

Good break out! 

0:20 – 0:33

Good frequency! 

On your kick, you can close your knees a bit more. 

Keep practicing. 

Areas to work on, in general:

• Good glide! Keep practice with one thing at the time. 
• Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 
• Work on your stroke outside the water. Breastroke exercise 
• All your stroke improved a lot, congrats 🙂 

Breast examples:

Time key frames:

0:00 – 0:11

Good stability of your body.

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. 

It’s true that when you’re going fast, there might not be as much glide, but even a little moment of streamlined position is important. This allows you to catch more water with each pull.

Good frequency of your kick. Sometimes you open a bit your legs, try to keep them in the same position. 

0:11- 0:14

Good turn!

Give your push off the wall more time; then progressively start to rotate into freestyle (body facing towards the floor). 

Work on your dolphin kicks, make sure to do them strong and fast, it will help you transfer the speed from the wall into your swim.

0:14 – 0:23

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

Remember to glide just a bit more because it needs to be in line of your shoulders, sometimes you put your arms crossing this line. 

Make sure to pull strong and accelerate the pull.

Areas to work on, in general:

• Great improvement from the last year!

Free examples: