Maria 

Time key frames:

0:00 – 0:20

The head should enter the water before the arms, make sure you put in your head before the arms.

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.

First of all you need to synchronize your stroke. In butterfly you do 2 kicks, the first one (when your arms enter the water is a smaller one) and the second kick (when your arms finish pulling) is the strongest kick. 

You are taking too long gliding and this make you not being synchronize your 2nd kick with your pull, you want to finish them at the same time. You need to start the pull before.

Start the pull before you are taking too long gliding. 

First of all, you need to work on your synchronization. The first kick is when your arms are entering the water, once your arms enter right away start the pull, do not glide, this way you will synchronize the second kick when you finish your pull.

0:20 – 0:25

You are doing your turn not compact enough, you have to bring your knees to your chest as soon as possible and get into a small compact position.

On the turn you push a bit deep, change the position to horizontal and then you can start with the dolphin kick underwater.

Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

0:25 – 0:46

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.

Have a good extension of the arms on the recover. Right now you are bending your elbows to much. 

When you synchronize your 2nd kick and your pull, the recovery will be much easier, since you will combine the strength of both you will have more time to do the recovery with both arms.

Sometimes you separate your toes on the kick. Keep your feet closer when you kick, big toes must be touching at all times.

Areas to work on, in general:

• Do dryland training for shoulders and lower back, these videos can help you: video

• Remember to have a relax recovery. Make sure you do not rush your stroke,

• Keep practicing the dolphin movement, the movement comes from your hips and core. Not only of bending your knees. You can practice on your back, front and vertical kick. 

Time key frames:

0:00 – 0:10

Your upper body is in a good position, but your legs are sinking. Make sure your feet are touching the surface at all times during the kick. 

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.

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

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

You are pushing the water down instead of backwards. You need to finish the stroke all the way through; you can try touching your leg with your hand. 

0:10 – 0:23

Here you are bending your knees too much. When your leg is going down keep it straight. You want to bring your feet closer to the surface, remember that your toes should touch the surface when you kick up. 

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.

Keep your arms straight at all times when you are in the recovery phase, right now you are bending your elbows too wide and sometimes you cross the middle line of your head with your right arm.

You need to align your hand with your forearm; this will give you a stronger and more efficient stroke. 

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.
  

• Your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient stroke. 

• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link

• You have good stability on the surface, this will help you correct details more easily as you work on them. 

Backstroke examples:

Time key frames:

0:00 – 0:10

You need to align your head with your spine; right now, you’re leaving your head facing forward. You should be looking diagonally towards the floor. 

You are doing your kick and your stroke almost at the sametime, it should be your stroke first hands to the front then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

The pull make it shorter/smaller, your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

Use your pull to bring your upper body out of the surface, your hands should finish touching the surface, from there throw your hands/arms and chest to the front.

Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water

0:10 – 0:25

Good glide! 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. 

Take the momentum from your kick and use it to bring your hips up to the surface when you finish kicking, it will help you have a better body position In the water.

When you kick exaggerate your feet to dorsiflexion position. 

Areas to work on, in general:

• Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂
• Make sure to work on a stronger pull, to bring your body out into a better and stronger position for the recovery. 
• 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. 

Breast examples:

Time key frames:

0:00 – 0:19

Make sure that when your arms enter the water you fully stretch your arms to the front before starting the pull. Right now you are starting the pull too early.

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.

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. 

0:19 – 0:25

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.

You push then you start rotating, you are trying to rotate into freestyle before you turn.

You need to compact yourself more during the turns; bring your forehead to your knees as quickly as possible.

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

0:25 – 0:40

Your arms are crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders.

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

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

When kicking and to bring your leg up have it straight activating your glutes and lower back, right now you are bending the knee to bring your feet up.

0:40 – 1:19

Much better glide in this part; the rotation is helping you a lot.

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat, your body position seems to be way better by the last session videos, as your hips are no longer sinking

On the turn, remember to push yourself diagonally towards the pool floor to then break the surface. 

Much better coordination and the underwater pulls.

Good kick. When you want to increase speed, make your kick smaller and continuous. 

Areas to work on, in general:

• You might need to work on your shoulder mobility Mobility videos
• In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.
• Work on your ankle flexibility, do dryland training these videos can help you: videos
• Lots of improvement from the first seconds of your video, specially on your gliding, you are gliding much more, and you are having a better continuous stroke. 

Free examples: