Kath

Time key frames:

0:00 – 0:25

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,

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish both at the same time. In butterfly there is no gliding, you need to start the pull right when your arms go in.

Sometimes you are separating your legs when kicking. Try to keep your feet together, big toes must be touching at all times. This will help you have a stronger and more continuous kick. 

Here, you don’t need to bend your knees that much on the kick, yes, there should be a bend, but not too pronounced, use your hips more to start the kick.

You are making the two kicks when your arms are in front. The second kick (when you finish your pull) the first one (when your arms are in front). Working on this will help you to have a smoother stroke and swimming with more efficiency. 

Make sure to open your elbow and shoulder to pull strong, and back. Right now you are pulling with your elbows first. The pull is just like freestyle but with both arms at the same time.

Areas to work on, in general:

• Work on the flexibility of your shoulders so you can keep you arms high when you bury your head and chest.

• We have some dryland and flex exercises for your swimming, you can go to our app/library/dryland/mobility & flexibilty. You can download it here https://skillswimming.com/swimming-app/

Time key frames:

0:00 – 0:21

You have a good pull, just put attention to not to move your wrist while pulling. 

On the pull make sure you have your fingers a bit separated and a bit more tense. 

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, yes is ok to bend the knee to kick up but you do not have to move it up and down too much. 

Make sure to pull strong every stroke.

0:21 – 0:40

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.

Keep your arms straight at all times when you are in the recovery phase.

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

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:

• Work on keeping your kick up and near to the surface, putting attention on making a smaller kick. You can kick without moving your arms and just feel the movement.

Backstroke examples:

Time key frames:

0:00 – 0:13

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.

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). 

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.

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 and you are gonna glide more. 

The knees do not separate too much from one another, there is a small opening but not to wide. When you kick change your feet to dorsiflexion position. 

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 🙂
• For your kick; a good drill is swimming breastroke with a pullbouy on your legs.
• We have some exercises for your stroke, you can go to our app/library/dryland/mobility & flexibilty. You can download it here  https://skillswimming.com/swimming-app/ 

Breast examples:

Time key frames:

0:00 – 0:15

Good push from the wall, move more your hips more when doing butterfly underwater kick, not only by bending your knees.

When your arm goes in the water, try to glide much more with your arms straight before you start to bend your elbow and pull. This will help you to have a smother stroke. 

Work on your ankle flexibility, do dryland training these videos can help you: videos 

0:15 – 0:25

On the recovery try to throw your arms farther from your head. 

You must lower your head a bit when you are not breathing. 

You are not gliding enough and you drop your arms to pull to soon, leave one arm longer in front when your hand enters the water, rotate and glide it as much as you can to the front, while the other arm is moving doing the normal stroke.

0:25 – 0:42

Here you improved the bending of your elbows but you must keep it higher and then pull inline with your forearm to pull.

Good turn, just remember you push then you start rotating, you are thinking in trying to rotate into freestyle before you push. Keep practicing the turns when you swim and it will get easier every time. 

Remember to exaggerate your butterfly kicks on the streamline. 

0:42 – 0:50

Much better on your glide, but you can glide even more and leave one arm longer. This will help you to take advantage of every stroke and pull. 

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.
• Remember to move more your hips when doing butterfly underwater kick, work on your back mobility.

Free examples: