Dirk

Time key frames:

0:00 – 0:08

When you push of the wall try to do it on diagonal-down to the floor and then with the butterfly kicks you can search the break of the water, now you stay on the surface, remember that the streamline of the wall it’s always below the water. 

Your hands are pointing down towards the floor, this is why your head is coming out too much, change the direction of the hands to pull backwards, you want to move forward not up.

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.

You need to glide much more, now you are pulling when your hands are touching the water, give it time to each stroke, 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 stroke.

In butterfly you do 2 kicks, the first one it’s when your arms are in the front and the second one when you finish the pull with your arms, the second kick is the sstrongest, and the first one is a smaller one.

0:08 – 0:16

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.

Do not rush your stroke, even if you are sprinting maintain every step of the stroke, try going a bit deeper with your head and chest when you have your hands in front of you.

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

Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. 

Areas to work on, in general:

• Your butterfly is on a good path, work on one thing at the time, first focus on your synchronization.  
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 
• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

Time key frames:

0:00 – 0:10

You are filling your lungs with air, trying to maintain your head out of the water, this is making your legs sink, try not having as much oxygen as possible on your lungs.

Take advantage of that 

Slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

0:10 – 0:23

Good turn and underwater!

Keep practicing keeping more compact on the turns.

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.

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 can go slowly first, you have to concentrate 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

Backstroke examples:

Time key frames:

0:00 – 0:12

Try keeping your head in a middle steady position. This helps you align your entire body.

0:12 – 0:20

You have to put down your head just a bit, keeping neutral to the floor. This is gonna help you to have a better position of all your body.

Good pull with your arms! Just when you throw your hands strong to the front you have to do it more close to the surface and with speed, not just put them in front.

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. 

0:20 – 0:24

You are doing your kick and your stroke almost at the same time, 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 kick, exaggerate the change of your feet to dorsiflexion position. 

The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breaststroke with a pullbouy on your legs or a stretch band above your knees. 

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 out into a better and stronger position for the recovery.

Breast examples:

Time key frames:

0:00 – 0:11

You must lower your head a bit more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe.

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. Even if you are sprinting we are looking for big range of motion.

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.

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

Good and fast kick! 

0:11 – 0:15

Good turn! Keep practicing it 🙂

Make sure in the breakout you are almost in the surface. This will help you to take advantage of your push and your butterfly kick. 

0:16 – 0:22

You must exaggerate that rotation, this will help you to have a better glide in each stroke. Search enter your hand more longer in front on each stroke. 

You have a strong kick, you can slow down a bit when you are swimming longer distances. 

Areas to work on, in general:

• Work on one thing at the time. Focus on one thing, then once you correct it go to the next point.
• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• 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.

Free examples: