Jenna

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0:00 – 0:12

When you break the surface with your arms, do not bring them up and then pull, in butterfly there is no gliding. Keep the arms closer to the surface but your head and chest does go deep.

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish them at the same time. You need to start the pull before

Exaggerate the hip movement, the kick comes from your core not only by bending your knees. 

On the pull try to bend a bit more your elbows at the start of the pull. 

0:12 – 0:18

Good turn! 

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 – 0:24

You have a good extension on your recovery. 

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

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:  

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• Work on your coordination of your stroke and then you can start with the other things. Keep practice! 
• 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.

Time key frames:

0:00 – 0:09

You have a good rotation, align your arm with your forearm, this will help you to make a stronger pull underwater. 

Sometimes your hips are rotating a bit too much, try rotating less, just enough so it can help you rotate the arms and shoulders.

Bring your legs higher, the toes should be touching the surface of the water every time you kick up.

0:09 – 0:16

Good turn!

And good breakout, just exaggerate your dolphin kicks, it will be better for your breakout. 

0:16 – 0:21

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

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head. (more with your left arm). And too wide your right hand. 

Keep your head more steady, aligned to your spine.  

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 when you kick up. 

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• You can also work slowly 2 times a week on your ankle flexibility, here is a video that can help you link 
• Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. 
• Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Backstroke examples:

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0:00 – 0:14

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)

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a just bit deeper to have a longer glide.

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. 

0:14 – 0:21

Good turn!

Make sure to put your head down on the pullout, you chin touching your chest

0:21 – 0:26

Take more advantage of your glide to the front.

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:

• You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide. 
• Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 

Breast examples:

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0:00 – 0:12

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.

You are pulling with your elbow first, you need to “open your elbow to the side so it gets in the same line as your hand and you pull with your hand/forearm. You might need to work on your shoulder mobility in order to achieve this. Mobility videos

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. 

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.

0:13 – 0:17

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.

Make sure to have a tight streamline everytime you push off the wall, give it time to take advantage of your push. 

Move more your hips when doing butterfly underwater kick. With the dolphin kicks you start to come closer to the surface, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:17 – 0:26

You are staying to long breathing, breath and come back to your neutral position.

Sometimes your elbow breaks the surface first, the hand should enter first then the arm follows.

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.
• Work on your ankle flexibility, do dryland training these videos can help you: videos 

Free examples: