Michael 

Time key frames:

0:00 – 0:08

Good push from the wall. 

Keep the arms closer to the surface when you have them in front, but your head and chest must go deeper. 

Once your arms enter right away start the pull with your elbows up, do not glide to much, this way you will have a continuous stroke.  

Keep your hands firmer and aligned with your forearms. You will have better support when pulling.

Good synchronization! Exaggerate the hip movement, the kick comes from your core not only by bending your knees. 

0:08 – 0:16

Your hands are a bit close to each other, the arms should enter at the line of your shoulders. 

Remember to start the pull before you are taking too long gliding.

Maintain your elbows up before you start the pull, take advantage to all your stroke. 

Raise your hips higher when your arms are in front and your head and chest are sunken. Your hips must be outside the water on each kick. This way you will have a more fluid kick and stroke. 

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.
• 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 
• Develop greater flexibility in the lower back and ankles to facilitate the support of the stroke and the kick. 

Time key frames:

0:00 – 0:11

You have a good stroke!

Here I recommend that you raise your hips more, they should be close to the surface, almost touching it.

And also, close your fingers more, right now you’re leaving them a little loose, make sure you have them just a bit separated and a bit more tense.

In the recovery phase (when your arms are up), keep your arms straight and aligned with your shoulders, right now you’re bending your elbows a bit.

Keep your head more aligned with your spine, at the moment you’re looking down too much, keep it steady. This will help your hips rise more easily and have a better position of all your body.

Nice glide!

Areas to work on, in general:

• This is our app where you can found a lot of drills and exercises that can help you to improve your stroke. App 

Backstroke examples:

Time key frames:

0:00 – 0:09

Good streamline!

Maintain your head aligned to your spine, sometimes you move your head up and down. Keep it neutral. 

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

0:09 – 0:16

Good pull! You can glide much more, one of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

Remember to have aligned your head to your spine, do not move up and down. 

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.  

0:16 – 0:20

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands a bit deeper to have a longer glide.

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 finishing your kick, extend your legs and point your toes as much as you can

0:20 – 0:42

Much better glide here. 

Well done on bringing your knees together. You should work on improving the flexibility of your knees. It will help you have a stronger kick.

Here, there’s a slight movement in your head, but it’s also improved. Keep practicing your style, good job! 

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 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.

Breast examples:

Time key frames:

0:00 – 0:18

The common mistake many swimmers make in freestyle is not leaving one arm in front for a longer time. Instead, they tend to move their arms in opposition to each other without giving enough time for recovery.

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.

Open your elbow and pull with your hand in line with your forearm.

Good rotation! That helps you to stay more close to the surface. 

0:23 – 0:32

Here try to align your hands with your forearm. More your right hand, now you are opened to much your hand when you are gliding. 

Good recovery!!

Focus on is bringing your kick closer to the surface, you want your toes to touch the surface when you kick.

Areas to work on, in general:

• Work on one thing at the time. Focus on correcting your glide, then once you correct it go to the next point.
• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

Free examples: