Jack

Time key frames:

0:00 – 0:10

When your arm goes in the water, try to glide more with your arms and do move your arm around, when your hand enters the surface, rotate and glide it as much as you can to the front keeping it steady and straight, right now you enter the water then go down up then pull.

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. Work on the mobility of your shoulders and back, videos that can help: videos

0:10 – 0:20

Try to not crossover the line from the middle of your body/head when breaking the surface with your hands, specially when you breath.

0:20 – 0:33

Look how stiff your ankles look, they should be loose.

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

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.

0:33 – 0:46

The crossing over looks better but still you you need to stretch and lock your elbow more.

0:39

Look how your arms move around, and the left arm how you pull straight. Remember open the elbow and pull.

Look at your head 😀 it shouldn’t move around and you shouldn’t be looking up, keep it neutral and steady on a neutral position.

0:46 – 1:02

The gliding and the rotation looks much better. 

Your pull is somewhat slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

You need to grab and pull the water strong every time.

Do not bend your wrist to pull, open your elbow and pull with your hand in line with your forearm.

Good flipturn

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up.

When kicking your leg comes up have it straight, right now you are bending the knee to bring your feet up.

Areas to work on, in general:

• Work on your ankle flexibility, do dryland training these videos can help you: videos
• Sometimes is good to forget about the technique and just try to make it flow, by trying to move as gentle and smooth as possible.

Free examples: