Nina

Time key frames:

0:00 – 0:04

Try putting your head between your arms on a good tight streamline. Work on mobility/flexibility on your shoulders. These videos can help you: videos 

0:04 – 0:30

Do not put bring your arms too deep when you have them in front of you, keep the arms closer to the surface but your head and chest does go deep. Putting your hands too deep makes your synchronization off.

Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. 

Pull just like in freestyle under your body, do not open your hands to the sides too much.

You are doing the first kick stronger than the second, the second kick is supposed to be the strong kick, on the first kick do not bend too much your knees, on the second you can bend them more.

0:30 – 0:44

Here we can see better how you are opening your arms to the sides to pull.

Good hip movement.

Areas to work on, in general:

• Work on the mobility of your shoulders.
• And some dryland strength so you develop a stronger pull. these videos can help you: videos 

Time key frames:

0:00 – 0:02

You can go underwater still with your feet on the wall, then push horizontally, you can also do it on the side then you turn upside down after the push.

Make sure to blow bubbles of your nose

0:09 – 0:16

Here we can see better how you are pulling down with your arm straight.

0:17 – 0:42

On day 2, Your kick and you pulling looked much better.

When your leg is going down keep it straight. You want to bring all your kick closer to the surface, the toes should touch the surface when you kick up.

You don’t need to kick that wide, make your kicks smaller. Your feet are going too deep.

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

0:52 – 1:01

Here the synchronization with your arms looks a bit off.

Make sure you rotate more with your shoulder when your arm enters the water.

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.
  
• Lots of improvement in your backstroke, keep it up.

Backstroke examples:

Time key frames:

0:00 – 0:28

You are doing your kick and your stroke at the sametime, it should be your stroke first hands to the front then your kick, so when you begin throwing your hands to the front you should be starting your kick, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

:26 Sometimes your arms are pulling too far back. Your elbows should never cross the line of your shoulders, when you arms pass the line of your shoulder they should be already touching your body.

0:28 – 0:35

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 open your legs then in one circular movement you bring them together.

You are opening your hands a bit too much to the sides, it is ok, but just bring them together before.

Areas to work on, in general:

• Work on one thing at the time, start with your sync, then move to the next point 🙂
• Try working on your push more underwater and the pullout.
• Good breaststroke!

Breast examples:

Time key frames:

0:00 – 0:21

Here you are over rotation when you take a breath, this is mostly because you take too long to breath, this also causes your arm to drop and pull down instead of backwards.

0:21 – 0:32

You are crossing with both arms the line from the middle of your body/head when breaking the surface with your hands. 

When your arm goes in, keep it in line with your shoulder and glide horizontally, make sure that when your arms enters the water you change the direction to the front not down or middle.

1:11 – 1:21

Your pull is too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong. You will be able to glide more

You are still rotation too much, your hips and legs should be kicking to the side, work your mobility of your shoulders, spine and hips.

1:22 – 1:39

Because of your over rotation one of your kicks goes like sideways.

You can bring higher you kick and hips closer to the surface, focus on having your legs straighter when going up.

Dive

Good dive and good jump!

Make sure to have both of your legs tense and in line when you dive, right now you bend them when you go in.

Put your head between your arms, and bring your chin closer to your chest.

Areas to work on, in general:

• Focus on your over rotation first, and work on the mobility of your back and shoulders this could be one of the things you are over rotating.
• 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: