Neel

Time key frames:

0:00 – 0:09

You need to improve your ankle flexibility and mobility, it will help you have a stronger kick.

On the pull try bring your hands more in line with your elbows, so you do not pull with your elbow first, this will help you have a stronger and more efficient pull.

0:09 – 0:15

Good turn, just make sure you push strong off the wall.

You need to work on your strength and range of motion of your underwater dolphin kicks, do them strong from your core all the way to the feet.

When you do the breakout make sure the first stroke is strong so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep or you do it slowly you will lose your speed and momentum.

0:15 – 0:20

You have a good extension on your recovery. 

Your hands are too close to each other, most of the professional swimmers enter at the line of your shoulders, right know the arms are entering almost touching each other. Try having them a bit more open.

Do not rush your stroke, even if you are sprinting, make sure you pull strong, you kick strong and you synchronize your kick and you pull. Do not cut any movement of the stroke.

Areas to work on, in general:  

• We have some exercises for your ankles, you can go to our app/library/dryland/mobility & flexibilty. You can download it here

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.

Time key frames:

0:00 – 0:11

You have a good pull but sometimes you push the water down instead of backwards, more with your right arm. Make sure to finish your stroke backwards. 

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

You are moving your knees up and down (specially with your left leg) Make your kicks smaller, your toes should touch the surface. This will help you have a more efficient stroke. 

0:11 – 0:17

Good turn! But do not sacrifice speed of pushing fast of the wall for a goo strong push.

On the streamline, the dolphin kick comes from your hips. Now you are moving your upper body, keep it tense and stronger.   

Remember that 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.

0:17 – 0:23

Remember to finish your pull very close to your body before you start the recovery. 

Your legs are moving sideways, make sure to stay on a line, not moving to the sides.

Keep your head steady and neutral and aligned to your spine. 

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.
• Work with your kick, you can do it with your arms down and only with rotation or just kick feeling your legs and feet close to the surface. 
• Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

Backstroke examples:

Time key frames:

0:00 – 0:14

Good! you have a good synchronized stroke.

Your head moves a bit up and down, try keeping it in a middle steady position. This helps you align your entire body.

When you throw your hands, try to do it 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 just a bit deeper to have a longer glide.

Keep your head between your arms when gliding, you do not want to look up and stop the speed.

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, close to the surface. 

0:14 – 0:22

On the turn try to compact yourself a bit more, this will help you to have a better push from the wall. 

Nice streamline! Remember that when you are breaking the water keep your head aligned to your spine. Don’t do extra movements. Make sure to do a strong first pull and kick.

0:22 – 0:26

Throw your upper body strong to the front.

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.

The opening of your knees and the kick is too wide. You are doing 3 movements you open the legs, then you extend them and then you bring them together, instead it should be 2 movements, you recover open your legs then in one circular movement you bring them together.

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. 

When finishing your kick, extend your legs and point your toes.

Areas to work on, in general:

• Doing butterfly kick, and breat arms can help you shoot to the front your uppr body.

• When you’re working on abdominal strength out of the water, try to keep your head aligned with your spine. It will help when you transfer it to the water.

Breast examples:

Time key frames:

0:00 – 0:09

You must lower your head more when you are not breathing and when you breathe, rest your head on your shoulder opposite the side that you breathe.

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.

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.

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.

If you are sprinting you should narrow your kicks and have them in a much faster tempo.

0:09 – 0:15

On the turn, make sure to push then extend, you are trying to extend before you push of the wall.

Make sure that when you are on streamline and on the underwater kicks keep your legs together, the toes must be touching all the times.  

Move more your hips when doing butterfly underwater kick. With the dolphin kicks you start to come closer to the surface, and make sure the first stroke is as strong as possible so you can carry the speed of the wall to your stroke.

0:15 – 0:20

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

Your elbows is entering the water before your hands. Make sure the hand is first then the arm follows.

Specially if you are doing a “horse type” freestyle you need to glide a lot more.

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.
• Work on one thing at the time. 
• Work on your ankle flexibility, do dryland training these videos can help you: videos or in the app.

Free examples: