Kate

Time key frames:

0:00 – 0:14

The first thing you need to do it’s to work on your synchronization. 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, the second kick (when your arms finish pulling) is the strongest kick, the first one (when your arms enter the water is a smaller one).

Now sometimes you are kicking with your legs separated, like swimming crawl, in butterfly your kicks must be together all the time. 

You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

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. 

0:14 – 0:16

Much better the position of your legs in this part but here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery. 

Your hands are too close to each other, the arms should enter at the line of your shoulders. 

Remember to have a relax recovery. Make sure you do not rush your stroke, have a good extension of the arms on the recover.  

The head should enter the water before the arms, remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

Areas to work on, in general:

• First of all focus on your synchronization.  
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 
• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

Time key frames:

0:00 – 0:14

You are filling your lungs with air, 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.

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

Remember that when you are pulling you need to start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater. 

0:14 – 0:23

You are almost sitting, think about squeezing your core or flexing your abs while swimming backstroke, and always try to look up, you have to know that your head it is the guide for the stability of all your body, so you need to keep it aligned to your column.  

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

It is better your coordination, keep practice moving your arms more continuously. 

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

Areas to work on, in general:

• Work on one thing at the time, everytime you push of the all practice doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother. Make sure to blow bubbles of your nose
• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link 
• Your dolphin kicks are too wide, try doing them smaller and faster, do more dolphin kicks, you have a strong kick take advantage of it, start to come up slowly do not rush to come up. 
• Congratulations! You are getting better each camp 🙂 

Backstroke examples:

Time key frames:

0:00 – 0:15

Keep working on pushing from the wall deeper and doing the pull out to bring you up. 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.

Make sure to have a tight streamline every time you push off the wall, your head need to be aligned to your column. You want to take advantage of the turns and starts.

Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

Make sure you finish your pull all the way, when you finish the pull your elbows should be touching your body, bring them close to your body asap.

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. 

0:15 – 0:31

You are doing your kick and your stroke 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)

When you kick exaggerate the change of your feet to dorsiflexion position.

The opening of your knees and the kick is too wide. 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.

Here you can see how you keep looking in front instead to the floor, remember that your head dicts the stability of your 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.
• 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. 
• Remember that 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 – 0:17

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

Your looking up too much your head position should be in the middle between down and the front.

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. 

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

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

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.

0:17 – 0:30

Try keeping less oxygen on your lungs and push your chest down so your lower body comes higher.

Remember to focus on keeping 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.

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

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

Remember, that 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.

Areas to work on, in general:

• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• You might need to work on your shoulder mobility in order to achieve this. Mobility videos
• Work on one thing at the time. Focus on one thing, then once you correct it go to the next point.
• Much better from Calella, you are improving a lot, keep practice! 

Free examples: