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Time key frames:

0:00 – 0:25

UPPER BODY

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.

Do not do a pause with your arms when you finish the pull, when you end the pull bring it up right away, your arms should be like a windmill, opposite from one another all the time.

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

LOWER BODY

Think about squeezing your core or flexing your abs while swimming backstroke, this will help keep your body flat, your body position seems to be way better by the last session videos, as your hips are no longer sinking.

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, remember your toes should touch the surface of the water at all times.

0:26 – 0:46

Keep your arms straight at all times when you are in the recovery phase.

You want your arms to alternate during the pull; when one arm is up getting ready to pull, the other one should be finishing the pull. Notice how this is not reflected on your stroke, you wait until one of your arms finishes the pull completely before even bringing the other one up to begin the pull. Again, alternate is the key word here.

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.

Backstroke examples:

Time key frames:

0:00 – 0:13

UPPER BODY

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.

LOWER BODY

Bring your legs up when kicking, when your leg is going up keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.

The first thing you have to focus on is bringing your kick closer to the surface. Work on kick on your back, and focus on having your legs straight and your feet touching the surface. 

Much better with your kick and legs on the last day! congrats!

0:14 – 0:28 You can glide a little longer, make sure that when your arms enters the water you fully stretch your arms to the front before starting the pull.

1:07 – 1:21 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.

Try keeping the elbow higher on the recovery phase, and work on your mobility: mobility exercises

Areas to work on, in general:

• Keep up the good work, one day work in one area like gliding more then you can work on accelerating your pull, another day work on you body position and bringing your legs higher.

Free examples: