Kim 

Time key frames:

0:00 – 0:22

You are moving your knees up and down too much, yes is ok to bend the knee to kick up, but just a bit. You don’t need to kick that wide, make your kicks smaller, your knees should not break out of the water, work on keeping them underwater.

You are pulling with your arm straight, (both) the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line.

You are finishing your pull very well, but you’re doing a pause with your arms. When you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time. 

0:22 – 0:51

You need to rotate more your shoulders, try to touch your chin without moving  your head, your head it is in a good position so take advantage of that.

You must to rotate your hips too, just enough so it can help you rotate the arms and shoulders more easily. 

Your arms should enter in line with your shoulders, keep them straight, right now you are crossing the middle line of your head. 

0:51- 1:04

Now, you are filling your lungs with air, trying to maintain your head out of the water, this is making your legs sink a bit, try not having as much oxygen as possible on your lungs and with that you are going to help all your body to stay on the surface. 

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat and have a better position of your body.

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

1:04- 1:24

Give each stroke enough time, but try to swim as continuously as possible. You can use fins to get familiar with the continuous stroke and also to practice the small kick. 

Areas to work on, in general:

• Work on one thing at the time, Focus one day on one thing, then the next day another point, do not try to correct it all at once.
  
• Work on your rotation, you can do it without moving your arms at first but always rotating with a small kick, you can do it on your side too. 
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link 

Backstroke examples:

Time key frames:

0:00 – 0:20

You have a good frequency on your stroke, on your kick try to elevate your frequency, that will help you to be more near to the surface, remember that the more close to the surface much better and efficient it will be your stroke. 

You have a good glide, but try to exaggerate it, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

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

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.

The strength of the kick does not comes from just bending your knees it starts with your glute, hamstring, and a small bend of the knee.

0:20 – 0:30

Good rotation of your shoulders!

Your pull is a bit slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

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

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.

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.

0:31 – 0:59

Much better position of your body closer to the surface, and the same with your glide, you’re still initiating the pull with your elbow, remember to keep the elbow up and initiate the pull with your hand and forearm in a straight line. 

Your kick has also improved, you are taking out more water with your feet. Remember that your feet should be pointed at all times to take advantage of the force of each kick. 

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

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.
• Work on your ankle flexibility, do dryland training these videos can help you: videos 
• Lots of improvement at the last of the video, 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
• You can work on kick on your back, and having your toes touching the surface of the water at all times.

Free examples: