Licos Navarro

Time key frames:

0:00 – 0:09 Keep the arms closer to the surface while your head and chest does go deep.

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 bit outside and take a breath.

Do not rush your stroke, make sure to do each step fully.

You are over bending your knees, try to maintain them a bit straighter without losing hips movements.

0:10 – 0:12 Don’t wait too much to start doing butterfly kicks other way you will be losing speed. You want to take advantage of the turns and starts. Avoid breathing the first stroke. Make sure to do strong underwater kicks and take advantage of the walls, specially in yards. 

0:14 The knees should not be separated as much, there is an opening but it is not very width. You can use an elastic band under the knees to keep the legs a little closer together.

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further. And some dryland strength so you develop a stronger pull.
• Your butterfly is on a good path, work on one thing at the time, first focus on your kick, then on your propulsion.

Time key frames:

0:00 – 0:10 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.

Make sure you move as much water as possible each pull, do not rush your stroke. 

0:10 – 0:15 When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

0:17- Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head.

Sometimes your hips are rotating a bit too much, try rotating less, just enough so it can help you rotate the arms and shoulders.

Areas to work on, in general:

• Keep working on your underwater dolphin kick.

Backstroke examples:

Time key frames:

0:00 – 0:13 Your head moves a lot up and down, try keeping it in a middle steady position. This helps you align your entire body.

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. Right now you are starting a new cycle stroke without any enough.

Throw your hands strong to the front, specially in 50 and 100.

0:14 – 0:19 Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. Your head is not 100% lined with the rest of your body, get your chin touching your chest.

Make sure you push strong from the wall.

0:20 – 0:25 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. 

Areas to work on, in general:

Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Time key frames:

0:00 – 0:13

If you are sprinting like in the video your kick should be much faster, with a higher frequency. If you are swimming long distance, then the kick is more for a higher position, but your stroke should be more efficient

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. Even if you are sprinting you have to pull strong even if the frequency is higher. 

0:07 – 0:13 Make sure in the breakout you are almost in the surface. 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.

You are stopping before the turn, make sure you attack the wall do not slow your pace, bury your head fast and throw your legs fast to the wall.

Areas to work on, in general:

• Overall your freestyle technique is good. Be sure to fully pull and kick strong, you can also start working on dryland to start getting stronger on your tendons and ligaments, strength with range of motion.

Free examples: