Grace

Time key frames:

0:00 – 0:12 Do not move your head up too much when you breathe just keep it in a neutral position, 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.

Do not bring your arms too deep when you have them in front of you, keep the arms close to the surface but your head and chest does go deep. This is making you pull too deep and taking too long to start the pull.

You are doing the first kick stronger than the second, the second kick is supposed to be the strong kick, do a smaller 1st kick bend less the knees and then the second kick stronger you can bend more here.

0:12 – 0:19 Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts

Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

0:20 – 0:27 Remember to have a relax recovery. Make sure you do not rush your stroke, you need to have a good extension of the arms on the recover.

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further. And some dryland strength so you develop a stronger pull. videos 
• Your butterfly is on a good path, work on one thing at the time, first focus on your kick and your arms.

Time key frames:

0:04 – 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 over bending the knees on the kick. You don’t need to kick that wide, make your kicks smaller, you are also kicking like in a diagonal way, your feet should only go up and down.

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.

0:18 – 0:19 Even if your UW are pretty good practice them more, with the dolphin from your core all the way to the feet.

0:20 Make sure to push off closer to the wall, use your dolphin kicks to bring you closer to the surface for the first stroke, do this by pointing your hands/amrs diagonal towards the surface.

Areas to work on, in general:

• Work on your legs bringing them closer to the surface

Backstroke examples:

Time key frames:

0:30 – 0:44 When you pull with your arms bring your head simultaneously out of the water Just keep it neutral and more natural, do not pull it up, it comes up to breath then you take it down diagonally to the front and down.

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front,

When finishing your kick, extend your legs and point your toes as much as you can

Doing butterfly kick, Work with you breast kick, you can practice even outside of the water, it will help you bring your hips higher when you throw the hands forward

0:45 – 0:51 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.

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. 

0:52 – On the 2nd day the knees got better and do not separate too much from one another, but you do have to open more the ankles to the sides to make a strong kick.

Sometimes 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:

• Throw your hands to the front strong 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.

Breast examples:

Time key frames:

0:00 – 0:14 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.

you are doing too many kicks, the more kicks doesn’t mean you will swim faster or be able to bring your legs up, make sure to do less but efficient kicks, and closer to the surface.

On the turn try doing at least 3 dolphin kicks.

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.

0:19 – You are taking your head out too much to breath, remember it should only come out half of the face.

Areas to work on, in general:

• Overall your freestyle is good. Be sure to work on bringing your legs and hips higher in the surface.
• If you are sprinting it is ok to do a lot more kicks fast and strong but still very close to the surface.

Free examples: