Giang

Time key frames:

0:00 – 0:09

Good push from the wall, try to do it a bit more diagonal down to the floor. 

You need to work on your synchronization, the first kick it is good (when your arms are in front) but try to make the second kick at same time that you are finishing the pull. This will help you to have a continuous stroke. 

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.

Exaggerate the hip movement, the kick comes from your core not only by bending your knees. Keep your feet closer when you kick, big toes must be touching at all times.

0:09 – 0:24

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.

Start the pull before you are taking too long gliding.

When you breathe your head is coming out too much, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

You have a good kick just try to keep it much closer to the surface. Synchronization will help you improve this. 

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.
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 
• We have some dryland exercises, you can go to our app/library/dryland/mobility & flexibilty. You can download it here 

Time key frames:

0:00 – 0:13

Good position of your body on the surface. 

You are pulling with your arms almost straight. 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 pushing the water down instead of backwards.

You have a good kick, just make sure that your finger toes are touching the surface all the time. 

0:13 – 0:21

On the turn. The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, next time reduce one and do the last one in a freestyle stroke, this will help you turn better.

Make sure to push off on your back, this way you’ll break the water more effectively. 

0:21 – 0:30 

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

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

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

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

You don’t need to kick that wide, make your kicks smaller. Remember to bring your feet closer to 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.
• You can also work slowly 2 times a week on your ankle flexibility, here is a video that can help you link  
• Work on keeping your kick up and near to the surface. You can make kicks without moving your arms and just feel the movement. 

Backstroke examples:

Time key frames:

0:00 – 0:05

Try practicing your pullout every time you push of the wall, yo need to complete the first kick and stroke before you break the water. 

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

0:05 – 0:12

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). 

The pull make it shorter/smaller, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

Keep your elbows up as soon as you start pulling; you’re lowering them too much in each 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 body position In the water. 

0:12 – 0:26

Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

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

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. 

Areas to work on, in general:

• You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide.
• Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
• 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.
• To see more drills i really recommend mend you to download or app. Here

Breast examples:

Time key frames:

0:00 – 0:11

Your looking front too much your head position should be in the middle between down and the front.

Yo can glide much more. The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery.

Exaggerate the opening of your elbow and pull with your hand in line with your forearm. 

You have a good stability of your body. But now you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up. 

0:11 – 0:20

Do not rush your push, land in a good position and make sure to have a strong push every time you do a 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.

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

0:20 – 0:30 

Try to rotate much more, will help you for your glide. 

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

Remember to keep your fingers a bit more tense and keep it together. 

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.

0:30 – 0:42

Much better rotation and glide, the difference from the first moments of the video is quite noticeable. Good job!

You’re keeping a better pace with your kicks.

Just remember to align your hand with your forearm; there are moments when your hand drops too low, so stay strong.

Much better turn, more efficient. Remember to push off and gradually rotate to a good streamline and doing butterfly kicks. 

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your glide, 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.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• Lots of improvement from the first day to the next ones, specially on your glide, you are pulling much better, also your kick keeps a better rhythm. 

Free examples: