Kayla

Time key frames:

0:00 – 0:11

Good frequency of all your stroke.

Your fingers are separated when you have your hands on the front which is ok, just make sure you are not pulling with your fingers separated and loose, have them just a bit separated and a bit tense. 

On the pull try to bend a bit more your elbows before. This way you will move more water forward and not down.

When you breathe your head is coming out too much, 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 outside and take a breath.

Sometimes your kick and your feet are separated. Keep your feet closer when you kick at all times. Big toes must be touching at all times.

0:11 – 0:17

Good turn! 

Make sure to push of strong off the wall.

The kick comes from your core not only by bending your knees. 

On the streamline, exaggerate your butterfly kicks, you need to do strong dolphin kicks they are very important. 

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.
• You can work on the strength of your core for stronger dolphin kicks with dry land training.

Time key frames:

0:00 – 0:08

You need to start bending your elbow before so you pull the water backwards, right now the first part of your pull you are pushing down.

Your lower body is sinking, 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 every time you kick up.

You are moving and bending your knees up and down too much, yes is ok to bend the knee to kick up but the movement should start fro your core/hip flexors.

0:08 – 0:14

Just make it closer to the wall. When you do the freestyle stroke do it strong pul bury your upper body, then you turn, that way you can get closer and have a better push. 

When you do the flip turn turn your hands to do a curl with your arms so it helps you turn better and land better.

Good streamline and better stronger dolphin kicks than in fly! Just remember to keep your legs and toes together at all  time. 

You must be closer to the surface for the first stroke when you are almost breaking the water, so you can carry the speed of the turn/underwaters. 

0:14 – 0:21

Here try to keep your head more in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body.

You are moving your hips to the sides keep them in the same place, they can rotate just enough so it can help you rotate the arms and shoulders.

Your head is moving to the sides with your arms, make sure to keep it steady and neutral, this is going to help with moving towards the lane.

Areas to work on, in general:

• Work on your core strength outside the water, will help you to your mobility on your underwater kicks. 
• Keep working 1 time a week on your ankle strength with range of motion , here is a video that can help you link

Backstroke examples:

Time key frames:

0:00 – 0:10

Good cordination of your stroke!

Your head should follow your stroke, right now, you’re lifting your head a bit too soon, before starting your stroke. Try keeping it in a middle steady position, aligned to your spine and arms.

Is good to put your head down and align with your arms so you create less drag, but do not drop your head down too much, you want to throw your upper body to the front and more naturally bring your head between your arms.

You can try to throw your hands/arms closer to the surface to the front, it depends in the event, if you are swimming distances longer than 100 breast long course, then you can throw your hands a bit deeper to have a longer glide.

0:10 – 0:17

Good turn! Make sure to try to compact yourself a bit more, bring your knees to your chest with more intensity, so you can push stronger.

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim, and the first stroke and kick is specially strong.

0:17 – 0:22

Try to keep your knees a bit closer, a good drill is swimming breastroke with a pullbouy.

After you open your ankles to the sides, try closing them in one circular movement you bring them together.

Areas to work on, in general:

Breast examples:

Time key frames:

0:00 – 0:10

You have a good stability on the surface. that helps you a lot to have a good and smooth stroke.

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

Make sure that when your arms enter the water you fully stretch your arms to the front and glide a bit more before starting the pull. Right now you are starting your pull almost as soon as you start the glide. 

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

You have a good kick, but you can make it a bit smaller and not so wide. This will help you not to get tired so quickly and move forward. 

You are dropping your opposit arm when you take a breath, this can be because you are taking too long to breath.

0:10 – 0:16

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.

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.

0:16 – 0:23

You have a good recovery but when you let your arms goes in you are moving your hands to the right, the hands keep it always in line with your forearm. 

You are taking your head out for too long to breath, your arm even come over your face, remember take a breath and come back to the neutral position. 

Areas to work on, in general:

• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water. 

Free examples: