David

Time key frames:

0:00 – 0:17

You are missing lots of mobility and flexibility, this is way you struggle so much to move with the dolphin kick. Work on you mobility outside the water.

These videos can help you: videos 

Remember the kick will always be up and down, your feet will only move up and down, never to the sides or diagonal.

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

You can even work outside the water, laying on the floor face up bring your legs up and just do the fly kick with both legs.

Also work on vertical kick.

0:18 – 0:28

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.

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.

Pull just like in freestyle but with both arms at the same time.

Areas to work on, in general:

• Work on the mobility videos 

Time key frames:

0:00 – 0:10

Everytime you push of the all 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

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

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

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.

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.

0:10 – 0:29

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them going in too wide.

Keep your arms straight at all times when you are in the recovery phase.

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:

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0:00 – 0:21

You are doing your kick and your stroke 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)

Put your head down when you have your arms in the front, you keep it looking forward. It will help you bring your hips higher

:16 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.

0:22 – 0:28

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. 

Remember to kick with both legs at the sametime

Areas to work on, in general:

• Work on one thing at the time, start with your sync, then move to the next point 🙂
• Try working on your push more underwater and the pullout.
• Good breaststroke! Better than fly and back 😀

Breast examples:

Time key frames:

0:00 – 0:32

When kicking your leg comes up have it straight, right now you are bending the knee to bring your feet up.

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

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 a bit to the front

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.

0:35 – 0:49

Better gliding, but still going diagonal

Don’t forget you need to finish your pull all the way back, do not bring it out before.

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

0:50 – 1:05

Even better gliding and pulling, work on your kick.

1:05 – 1:42

You can see your elbow here how you can stretch it and lockit more.

You are pulling with your arms straight, bend your elbow more.

Areas to work on, in general:

• Work on one thing at the time.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• Work on your ankle flexibility, you should point your toes while kicking.
• Sometimes is good to forget about the technique and just try to make it flow, by trying to move as gentle and smooth as possible.
• Good improvement, specially your upper body.

Free examples: