Morgan 

Time key frames:

0:00 – 0:33

You have a good stability and frequency on your stroke. Maintain that.  

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

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.

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. Your toes should touch the surface.

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat. 

0:33 – 0:49

Your arms should enter in line with your shoulders, keeping them very close to your head, right know you have them to much separated of your head, you need to rotate much more, this will help you to do each stroke more easily. 

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

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

Remember on the recovery you must let your arms completely stretched until they touch the water to start the pull. 

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.
• Work on your kick, need to be on the top of the surface. You can make kicks on your back and on your side, always focused on make your kicks smaller and near to the surface. 
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link

Backstroke examples:

Time key frames:

0:00 – 0:18

Don’t forget you need to finish your pull all the way back, do not bring it out before. Here is when you can search more your gliding. 

Do not bend your wrist to pull, open your elbow and pull with your hand in line with your forearm. Exaggerate the elevation of your elbow before the pull.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

0:18 – 0:22

Good turn! As soon as your feet touch the wall, try to push off strongly and gradually rotate until you break the surface of the water.

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.

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.

Work on the flexibility of your shoulder, these videos can help you: exercises 

0:22 – 0:37

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. 

Now you are opening to much your legs, you must keep them more close one to each other and this will help you to have a kick more smaller and faster. 

Sometimes your elbow (on your two arms) breaks the surface first, the hand should enter first then the arm follows. Keep your elbow up and just focus on moving the rest of your arm. 

0:37 – 1:09

Much better stroke! 

Remember too 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. 

You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Much better position on your legs closer to the surface, you can still have them even closer to the surface, try to touch the surface with the sole of the feet. 

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 pull. Keep practicing that. 

Free examples: