Omar

Time key frames:

0:00 – 0:06

Make sure to really use your arms to pull strong and fast from the blocks. 

Don’t just drop into the water, use your legs to jump strong and take the speed into the water.

Work on your ankle flexibility, on your underwater kicks we can see that your feet are bit stiff. The more mobility the stronger your kick. these videos can help you: exercises 

0:06 – 0:21

Sometimes your feet and legs are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

Your technique is good but you are missing strength on your kick, make sure you  practice your kick, and your core strength.

From when you start the pull to the end of the stroke your should accelerate your pulling.

16 Your turn is slow, make sure that when your hands touch the all you are already bringing your knees to your chest.

0:25 – 0:32

Your head is coming out too much and you are transferring the strength on your pull to come up, you want to pull backwards so you move forward not up.

Areas to work on, in general:

• Work on the mobility of your ankles.
• Your butterfly is on a good path, work on one thing at the time.

Time key frames:

0:00 – 0:19

You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down, your knees should not break out of the water, work on keeping them underwater.

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

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.

0:20 – 0:22

Try doing more underwater kicks after the start and turns, make sure to bubbles some bubble of your nose or use a nose clip.

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

0:24 – 0:32

Your arms should enter in line with your shoulders, right now you are crossing the middle line of your head.

You are moving your hips to the sides, use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

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.

0:35 – 0:40

Better underwater kicks

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.

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 – 0:12

Work on your ankle flexibility, you should have your ankles loose while kicking.

Remember you push then you start rotating, you are trying to rotate into freestyle while you do the turn. 

0:14 – 0:19

Keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up and down.

0:20 – 0:36

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 with the opposite arm.

When your arm goes in the water, try to 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 (specially your right arm)

0:47

Better, just make sure to land strong to the wall.

0:54

Sometimes you are taking your head out too much to breath, remember it should only come out half of the face.

1:06 –

Dive

Make sure to jump strong

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

1:43

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.

Areas to work on, in general:

• 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.
• Work on your ankle flexibility, do dryland training these videos can help you: videos 
• Overall your freestyle is good. 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: