Lisa

Time key frames:

0:08 The head should enter the water before the arms, make sure you put in your head before the arms. Both are entering at the same time.

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep.

0:11 Don’t forget you need to finish your pull all the way back, do not bring it out before.

0:10 – Your synchronization is almost there, the kick and your pull should finish at the same time, when you finish your pull and the 2nd kick.

The first kick is when your arms are entering the water you do not have to bend your knees too much on this kick.

0:14 – Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

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:

• Some dryland strength so you develop a stronger pull.
• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

Time key frames:

0:10 – 0:17 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.

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.

0:18 – 0:23 The flags are there to help you know how far out you are from the wall. Once you see the flags count how many strokes it takes you to get to the wall and memorize this number, so you don’t have to do extra freestyle strokes.

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

0:33 – 0:40 Your lower body is sinking a bit, 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.

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:

0:38 – 0:48  Here when your left arm goes in, it is supposed to glide horizontally not diagonal, make sure that when your arms enters the water you change the direction to the front not down.

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you keep your elbow a bit bend.

0:25 – 0:35 Try to accelerate more your pull, this way you will take more advantage of the gliding and distance per stroke.

0:52 – 0:57 Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing as much as you can when you swim and it will be much easier to do them all the time.

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks (try to do 3 dolphin kicks instead of 1) you start to come closer to the surface.

Areas to work on, in general:

• 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.
• Relax your stroke a bit more try to move smoother, keep the recovery relaxed. 

Free examples: