Peggy

Time key frames:

0:04 – 0:15

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

Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

Make sure to kick strong down on both kicks.

You need to grab and pull the water strong every time, from when you start the pull to the end of the stroke your should accelerate your pulling. It will easier to bring your head and arms out of the water for the recovery,

0:15 – 0:21

After the tun try pushing a bit deeper so you can do your dolphin kicks undewarter and so they can bring you up to the surface.

0:22 – 0:26

Your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. This will help you have a more easy recovery with your arms out of the water.

Areas to work on, in general:

• To help you with the hip movement and the chest down, arms up you are going to need more mobility, do dryland training for shoulders and lower back, these videos can help you: videos 
• Work on some arm strength for a stronger pull.

Time key frames:

0:04 – 0:19

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. Your knees should not break out of the water, work on keeping them underwater.

You don’t need to kick too wide, make your kicks smaller, and keep them high in the water.

You are rushing your pull, 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.

0:19 – 0:24

When you do the flip turn with your hands to do a curl bend your elbows, so it helps you turn better and land better. 

Do not slow down for the turn, the faster you do it the less you will sink.

0:25- 0:35

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

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.

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:

0:03 – 0:15

Throw your hands 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 a bit deeper to have a longer glide.

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.

0:15 – 0:23

Good turn and Good pullout, but you are pulling down, change the position diagonal towards the surface on the pullout, so you do not stay to deep.

Instead of doing the pullout diagonal down, on the turn push a bit deep, then change the position to horizontal or maybe a bit diagonal towards the surface on the pullout .Make sure when you do the breakout after the pullout you are close to the surface so you carry the speed from the turn to your swim.

Areas to work on, in general:

• Good breaststroke!

Breast examples:

Time key frames:

0:00 – 0:15

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.

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.

You might need to work on your shoulder mobility in order to achieve this. Mobility videos

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.

You can practice this movement laying down on the floor or bed and just bringing your leg up straight.

Your pull is a bit too slow, when you finish gliding and you bend your elbow to start the pull, accelerate the pull and do it strong.

0:15 – 0:19

When you turn, rotate your hands and use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

Do not rush your push, land in a good position and make sure to have a strong push every time you do a turn.

Areas to work on, in general:

• Work on one thing at the time. Focus on one thing, then once you correct it go to the next point.
• Sometimes is good to forget about the technique and just try going faster, by pulling strong and getting your kick up in the surface is going to help you bring your legs up.

Free examples: