Markus

Time key frames:

0:00 – 0:13

Very good stability on the surface and good movement of your head when you breathe. 

First of all, you need to work on your synchronization. Your first kick it is good, when your arms are entering the water, but you must work on your second kick, 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.

Now you are kicking tree times, it must be just two kicks. 

You have a good pull just remember that you need to finish your pull all the way back, do not bring it out before.

0:13 – 0:19

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, this way you will make a stronger push. 

Nice streamline! 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. 

0:19 – 0:26

Try to separate a bit your arms when enter to the water, the arms should enter at the line of your shoulder. 

Exaggerate the movement of your hips, the kick comes from your core not only by bending your knees.  

Areas to work on, in general:  

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• Work on your coordination of your stroke and then you can start with the other things. Keep practice! 
• Work more flexibility in the lower back and hips to have a stronger and wider kick.
• To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 

Time key frames:

0:00 – 0:09

You have a good pull.

Good rotation, just now 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 your kicks smaller, will help you to elevate your lower body. 

0:09 – 0:15

Try to initiate the turn when you are closer to the wall, this way, you can make a stronger push. Now, you’re staying far away from the wall. 

Good streamline! Just try to .put your head right in the middle, now is looking down a bit. 

0:15 – 0:24

Good tempo with your arms, just put attention, your arms should enter in line with your shoulders, right now you are crossing a bit the middle line of your head.

When your leg is going down keep it straight. You don’t need to kick that wide, make your kicks smaller, your knees should not break out of the water, work on keeping them underwater.

Areas to work on, in general:

• You can go slowly first, you have to concentrate on your corrections and then start swimming with more speed and strong.
• Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.
• Make sure you have your hands just a bit separated and a bit more tense. 

Backstroke examples:

Time key frames:

0:00 – 0:13

Good coordination of all your stroke 🙂 

You can try to lower your head a bit more when you are gliding, this will help you to your streamline.

You’re throwing your arms strong well, but a bit down, make sure to do it horizontally,

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. 

0:13 – 0:21

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.

Use the pull on your pullout to bring your gradually up towards the surface.

Good streamline, just 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. 

0:21 – 0:30

When you start your pull, you have the space to open up your stroke more while keeping your elbows in the same place, this will help you to have a stronger stroke. 

Make sure to keep your fingers closer together and your hands bit more tense. 

Areas to work on, in general:

• Practice your turns, make core exercises will help you to make a much compact turn. 
• Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 
• Good stroke! 🙂 

Breast examples:

Time key frames:

0:00 – 0:08

You are looking to down, bring your sight a bit more to the front, so you are not looking completly down.

You have a good stability of your body on the surface. Just give it more time of glide to each stroke, remember that even when swimming at higher speeds, it’s essential to try and maintain a slight pause in front to improve stroke efficiency and allow for better water catch. Working on this coordination will help you swim more effectively and with less resistance. 

Have the hips touching the surface at all times. 

0:08 – 0:13

On the turn just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. 

Try doing a curl with your arms for a stronger and better landing position on your turn.

Good streamline! When you’re about to break the water’s surface, try to do it with a stronger kick.

0:13 – 0:20

Your looking down too much your head position should be in the middle between down and the front.

You must rotate more with the shoulders, will help you with your glide and to make a better and stable pull. 

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

Areas to work on, in general:

• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• 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. 
• Work on the flexibility of your shoulder, these videos can help you: exercises 

Free examples: