Kate

Time key frames:

0:17 – 0:26 You have a good head position, just try to keep your arms straight at all times when you are in the recovery phase.

0:09 – 0:15  Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

You are pushing the water down instead of backwards.

0:03 – 0:09 Your lower body is sinking a bit, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. Your toes should touch the surface.

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.

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.

Areas to work on, in general:

• Incredible improvement from the first camp!
• First thing to work on is bringing your legs closer to, remember the toes should touch the surface of the water, having a narrow kick.

Backstroke examples:

Time key frames:

0:41 You are taking your head out too much to breath, remember it should only come out half of the face. Good head position while swimming 👌

0:19 – 0:28 On the recovery phase, your shoulders seems tense, this doesn’t allow you to keep your elbow bend and high, we recommend you to work on your shoulder flexibility and mobility: exercises

1:16 – 1:21 Notice that your (left) elbow is not bending, use the rotation to open your elbow so you can pull with your chest and back muscles, this will also help you prevent shoulder injuries.

0:29 – 0:38 Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

0:52 – 1:09 The first thing you have to focus on is bringing your kick closer to the surface, the strength of the kick does not comes from just bending your knees it starts with your hip and core, and a small bend of the knee, when your leg comes up have it straight then start the kick from your core down to your toes.

Areas to work on, in general:

• Lots of improvement from the first day to the next ones, specially on your gliding, you are gliding much more, also your kick you started to bring your toes closer to the surface, you are just missing to bring you whole leg straight towards the surface.
• Work on your ankle flexibility, you should point your toes while kicking.
• Work on your shoulder flexibility as well.

Free examples: