Luis

Time key frames:

0:00 – 0:12

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. Do not forget to blow bubbles of your nose

Your hips bring them as close to the surface as possible.

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.

Make sure your legs are higher closer to the surface, your toes should be breaking the surface, everytime you kick up.

When your arm/hand enters the water let it go a bit deep then keep it straight just a bit, 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.
Right now you are pulling right away and with the arm straight

0:12 – 0:22

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

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 – 0:03

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.

0:06 – 0:11

Do not put your arm/hand strong into the water, let it go in in control to the front.

When your arm goes in the water, try to glide more with your arms and do not drop your arm, when your hand enters the surface, rotate and glide it as much as you can to the front, right now you are gliding diagonal down and front.

Here when your 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.

Keep you left arm more time in front for you, more like a catch up drill, you are cutting your glide.

0:20

Keep practicing your flip turns, it will get better every time and easier.

0:42 – :47

here we can see how you put your arm strong deep.

0:59 – 1:07 Better push off the wall. Better entry on the left arm

Still you need to leave your left arm more time in the front. It will make a longer and more efficient, specially for long. distances.

1:08 

Here you can see your right arm entry

1:25 Better entry, still you need to leave more time in the front with the opposite arm.

Areas to work on, in general:

• Work on your overall flexibility and mobility, do dryland training these videos can help you: videos 
• Work on the catchup drill, glide more and keep your arms more in the front of you. 
• Work on one thing at the time.

Free examples: