Guna

Time key frames:

0:00 – 0:10

Your head it is in a good position aligned with your column. But now your arms are entering the water before your head, make sure you put in your head before the arms.

When you have your arms in the front put your head and chest deeper, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

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 strongest, and the first one is a smaller one. Now you are doing the two kicks almost with the same strenght. 

0:10 – 0:18

Make sure that when you push off the wall, you do it a bit diagonally down to the floor and when you are coming up the surface always do it with your elbows locked behind your ears in streamline position.

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.

0:18 – 0:30

Your hands are a bit close to each other, the arms should enter at the line of your shoulders, right know the hands are entering almost touching each other. 

Have a good extension of the arms on the recover.

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

0:30 – 0:33

Here you get better with the mobility of your hips just remember that the kick comes from your core not only by bending your knees. 

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.  
• 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 – 0:14

You have good stability of your body on water. 

When your arm/hand enters the water you are letting it go a bit deeper keeping it straight, and then you’re starting bending your elbow so you pull the water backwards, thats good, but you need to maintain your elbow higher. Now you are pulling water with your elbow pointing towards your feet; it should be pointing towards the floor. 

0:14 – 0:21

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. 

0:15- 0:22

Good rotation! Just try to keep your head without moving side by side, focus on one point.

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat

Remember to keep your feet closer to the surface. This will help you to have a better position of your body.

0:22- 0:33

Very nice streamline! Keep it up 

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: