Mario

Time key frames:

0:00 – 0:02 Make sure to you head between your arms on a good tight streamline. From here we can see already that you are missing lots of mobility/flexibility on your shoulders and hips.

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

0:02 – 0:11

Your 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. (this kick is synchronize.)

When you have your arms in the front put your head and chest deeper and bring your hips high, but keep your arms up close to the surface, this movement is going to help you have a more fluent stroke and be able to move your hips more and have a stronger kick.

The pulling technique is good!

0:11 – 0:19

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.

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further and keeping your arms high. And some dryland strength so you develop a stronger pull. these videos can help you: videos 

Time key frames:

0:00 – 0:02

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

0:02 – 0:12

You feet should kick up and down, You need to keep your ankles on plantar flexion at all times, if you kick in dorsiflexion it will not help you move forward. 

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 moving your knees up and down too much, yes is ok to bend the knee to kick but you do not have to move it up and down too much. 

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.

0:12 – 0:25

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.
• Do not stress about it, slowly work on one thing start with your kick.

Backstroke examples:

Time key frames:

0:00 – 0:12

Throw your hands strong to the front with speed, not just put them in 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

0:12 – 0:15 When doing the turn you should bring one arm underwater and the other out of the water, the one that goes out, as soon as you touch the wall it comes out of the water.

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

0:18 – 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:

• Work on one thing at the time, start with your kick by opening your feet not your knees, then move to the next point 🙂
• Work on your hips mobility.

Breast examples:

Time key frames:

0:00 – 0:15

Bring your leg up straight. Activate your glutes in order to bring your legs up straight.

Look at your knees you are moving them up and down, remember the kick comes from your hips/core. Do not push your knees down, keep your legs and hips almost straight at all times.

Work on your ankle flexibility.

Do not do the turn with both arms in the front, keep on arm on the side finish the last stroke keep both arms by your sides and with your head towards the wall do the turn.

Remember you push then you start rotating, you are trying to rotate into freestyle before and on the turn. Keep practicing the turns when you swim and it will get easier every time.

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn.

0:15 – 0:22 You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

Keep your arm longer gliding in front of you, do not start the pull right away. Like the catch up drill but not as exaggerated

0:22 – 0:32 Your are moving your hand too much when you pull, keep the pull a bit more simple and straight, without to many movements.

0:32 – 0:39 Keep your head more steady, rotate breath then come back to a neutral position, you are moving your head to the sides.

1:05

Some times you correct the head and sometimes you move it, it is normal, just keep practicing. 

Sometimes when you enter the water you cross the middle line of your head, try keeping your arm more in line with your shoulders,

Areas to work on, in general:

• 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.

Free examples: