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Time key frames:

0:00 – 0:07

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

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

Here we can see better that your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. 

In the kick your toes should touch the surface. 

0:07 – 0:17

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.

You are pulling with your fingers separated and loose, make sure you have them just a bit separated and a bit more tense. 

You are bending your hips, try to stretch them more, bring them as close to the surface as possible. Think about squeezing your core or flexing your abs while swimming backstroke. 

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, remember  that your toes should be breaking the surface.

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
  
• Work on keeping your kick up and near to the surface, putting attention on making a small kick. You can make kicks without moving your arms and just feel the movement.

Backstroke examples:

Time key frames:

0:00 – 0:40

Pull stronger with your hands, you start the pull to the sides then bend more your elbow and pull towards your body.

Open more your hands to the sides at the first part of your pull.

When you are gliding, try to lower your head more and keep your streamline tight, this will help you to have a smoother stroke. 

Keep the fingers closer together and bit tense. 

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). 

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 glide. 

0:40 – 1:16

You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you open your legs then in one circular movement you bring them together.

Areas to work on, in general:

• One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front. 

Breast examples:

Time key frames:

0:00 – 0:09

When you breath your your opposite arm is dropping, try to glide more with your arms and do not drop your arm.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

A good drill is breastroke arms with freestyle kick, make sure to have your kick as close to the surface as possible.

You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

0:09 – 0:22

On the recovery your elbow breaks the surface first, the hand should enter first then the arm follows (keep your elbows high). 

Keep the fingers closer together and a bit more tense. 

You are taking your head out too much to breath, remember it should only come out half of the face.

You are kind of bending your lower back, which make your hips sink too much, make sure to have the hips touching the surface at all times. 

When kicking and to bring your leg up have it straight activating your glutes and lower back. 

Try keeping less oxygen on your lungs and push your chest down so your lower body comes higher.

Leave your arm on the front gliding more time, while the other is continue on moving. Like the catch up drill but not as exaggerate it. 

0:22 – 0:36

Much better position on your legs closer to the surface, you can still have them even closer to the surface, try to touch the surface with the sole of the feet. 

You are still pulling with your elbow first, remember to keep your elbow high inline with your forearm

Now you’re finishing your strokes all the way back, you’ve improved there.

You make a good turn, do not slow down towards the wall, the more speed the easier it will be tu turn.

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your pull, 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. 
• Keep practicing the turns, it will help you a lot to swim more continuously. 

Free examples: