Hanna

Time

0:03- 0:08

You are missing the fundamental movement of butterfly, chest and head down, hips up and do not rush your stroke or try to do many strokes.

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

0:09 – 0:18

Here you can see how your legs/feet are separated. Keep your knees closer when you kick. You can use a stretch band below your knees so it keep your legs together. Your big toes should be touching at all times.

0:30- 0:40

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

You are missing 1 kick, in butterfly you do 2 kicks, one when you arms are in the front and the other when you finish the pull with your arms.

When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Your head is looking down a bit too much, your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body.

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders. Do not rush your stroke

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

You are moving your knees up and down too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. The kick should come from your core, not only the knees.

You don’t need to kick that wide, make your kicks smaller, your toes should be touching the surface.

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.

Make sure to have a tight streamline every time you push off the wall. You want to take advantage of the turns and starts.

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, so you don’t have to be looking out for the wall every time.

0:01 – 0:10

The knees do not separate too much from one another, there is a small opening but not too wide. A good drill is swimming breaststroke with a pull-bouy on your legs or a stretch band above your knees. 

0:01-0:17

Do not bury your head down underwater, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

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

0:08-0:17

You are doing your kick and your stroke at the same time, it should be your stroke first 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 doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

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.

Time

00:00 – 00:15

Keep your head more steady, rotate breath then come back to a neutral position, you are moving your head up before taking a breath.

00:03 – 00:12

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down and front (specially your left hand)

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. On the second day you improved this a lot, keep working on it.

00:26 – 00:31

When you breath to the right, you are crossing your left arm the middle line of your head, you want to keep your arms inline with your shoulders.

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

00:43 – 00:50

When you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

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

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

Keep your legs closer on the underwater dolphin kicks, right now they are too wide from each other.