Elenor

Time key frames:

0:00 – 0:02 Make sure to have both of your legs tense and in line when you dive, right now you are going in and your legs are separated

0:02 – :10 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.

0:13 – 0:22 On the first video your synchronization was good, but now it is off, it might be because you are breathing or you corrected it after. Remember

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

The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick.

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. I think it is off because of this, you are doing an extra movement in bringing them up.

0:22 – 0:26 On the turn do not grab from the edge and then turn, keep your hands on the wall, and bring your knees faster to your chest.

Use your dolphin kicks underwater,

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 the flexibility of your shoulders to bury your head and chest further and keeping your arms high. And some dryland strength so you develop a stronger pull. these videos can help you: videos 
• Your butterfly is on a good path, work on one thing at the time.

Time key frames:

0:00 – 0:12 Your hips bring them as close to the surface as possible.

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 want to bring your feet closer to the surface, the toes should touch the surface.

0:12 – 0:15 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.

Your dolphin kicks are too wide, try doing them smaller and faster, do more dolphin kicks, you have a strong kick take advantage of it, start to come up slowly do not rush to come up. 

0:15 – 0:22 Good head position and rotation.

0:23 – 0:30 When your arm/hand enters the water let it go just 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.
Your fingers are too separated, bring them closer together.

Areas to work on, in general:

Backstroke examples:

Time key frames:

0:00 – 0:13 Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide.

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

You are kicking first with one leg then the other, make sure to do them both at the same time.

0:13 – 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.

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 to take advantage of the pull and then do a breast kick and a stroke to do the breakout strong and to carry the speed.

0:20 – 0:25

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. 

Areas to work on, in general:

• Work on one thing at the time, start with one, then move to the next point 🙂

Breast examples:

Time key frames:

0:00 – 0:09 

When you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

You are dropping your opposite arm when you breath, try keeping up close to the surface.

0:09 – 0:13 Try not to do the turn with your arm, do one last strong pull to bring you to the walla, keeping both arms by your sides and with your head towards the wall do the turn.

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.

Do your dolphin kicks, do a strong first stroke and make sure in the breakout you are almost in the surface.

0:13 – 0:16 When you glide with your left arm put it a bit deeper, you are gliding in the surface and because of this you pull with lots of bubbles.

0:16 – 0:26 Better turn, make sure to do the first stroke strong so you carry the speed of the wall into you swim

Areas to work on, in general:

• Overall your freestyle technique is good. Be sure to fully pull and kick strong, you can also start working on dryland to start getting stronger on your tendons and ligaments, strength with range of motion.

Free examples: