Jason 

Time key frames:

0:00 – 0:07

Good push of the wall, make sure to your head between your arms on a good tight streamline. You want to take advantage of the turns and starts. 

When you do the breakout do a strong 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 or you do it slow you will lose your speed.

0:07 – 0:14

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.

First of all you need to synchronize your stroke with your 2 kicks.

The first one when you arms are in the front and the other when you finish the pull with your arms, the second kick (when your arms finish pulling) is the strong kick, the first one (when your arms enter the water is a smaller one). 

0:14 – 0:29

Do not rush your stroke, even if you are sprinting maintain every step of the stroke, try going a bit deeper with your head and chest when you have your hands in front of you.

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

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.

Areas to work on, in general:

• Do dryland training for shoulders and lower back, these videos can help you: video
• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick. 
• Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.

Time key frames:

0:00 – 0:24

You are filling your lungs with air, you improve your position on the water but you are trying to maintain  your head out of the water, this is making your legs sink, try not having as much oxygen as possible on your lungs.

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

Remember to have your fingers and hands just a bit separated and a bit more tense to make your pull more efficient. 

0:24 – 0:51

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

Your arms should enter in line with the line of your shoulders, keeping them very close to your head, right know you have them going in too wide.

Try to keeping your arms straight at all times when you are in the recovery phase.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, remember that your toes should be breaking the surface. 

You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here.

Areas to work on, in general:

• You improve a lot from last year, keep practice all the things you need
  
• First of all, work on your coordination of the strokes with the kicks.
• Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Backstroke examples:

Time key frames:

0:00 – 0:16

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.

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.

0:16 – 0:35

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.

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

0:18 – 0:43

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.

0:43 – 0:57

Throw your hands strong to the front 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

When you kick change your feet to dorsiflexion position and when finishing your kick, extend your legs and point your toes as much as you can. 

Remember that your head must be in line with all your body, it is what gives direction to your whole body. 

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. 
• The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs or a stretch band above your knees. 

Breast examples:

Time key frames:

0:00 – 0:11

You are kind of bending your lower back, which make your hips to sink a bit, make sure to have the hips touching the surface at all times.

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.

0:11 – 0:25

Good turn! 

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

0:25 – 0:51

Much better stroke in general here!!

You finish your pull all the way back, good. Try to touch the side of your leg.

Good rotation and good glide! 

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.

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.

Areas to work on, in general:

• You might need to work on your shoulder mobility Mobility videos
• 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.
• Work on your ankle flexibility, do dryland training these videos can help you: videos
• Lots of improvement from the first seconds of your video, specially on your gliding, you are gliding much more, and you are having a better continuous stroke. 

Free examples: