Lee

Time key frames:

0:00 – 0:17

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

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.

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

You are pushing the water down instead of backwards.

When your arm/hand enters the water let it go a bit deeper keeping it straight, then 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.

0:17 – 0:30

Good head position and rotation!

In the recovery when your arms are about to touch the surface you slow down, keep the same speed you have from the beginning, if you are sprinting then you can even accelerate the recovery.

You need to do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

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.
  

Backstroke examples:

Time key frames:

0:00 – 0:26

When you push of the wall, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

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

Work on the flexibility of your shoulder, these videos can help you: exercises 

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. 

Is ok that you do not kick much, but when you do make sure you kick down with a bit more strength, it does not mean that you will make wider your kick, simply the same range but a bit stronger.

You are swimming like a catch up drill, start the pull a bit before, do not wait for your opposite hand to catch the other.

0:26 – 0:34

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.

Before the turn your legs are sinked, which make them go up and your upper body go down, this is way you push to deep. Try to keep you legs straight close to the surface and from there to the wall, not up and then wall.

In order to control the underwater position and breakout, put your arms in diagonal towards the surface and you will start to come up.

0:35 – 0:50

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

The kick is just supposed to go up and down, feel the feet just going up and down, not to the sides or diagonal.

0:52 – 1:12

Better on the catchup part but you can still start before.

Better on marking the kick.

Areas to work on, in general:

• Work on one thing at the time.
• Work on your ankle flexibility, you should point your toes while kicking.
• Sometimes is good to forget about the technique and just try to make it flow, by trying to move as gentle and smooth as possible.
• Good improvement

Free examples: