Pieter

Time key frames:

0:00 – 0:10

You have a good push off the wall! Just try to go deeper and then start with your underwater kicks to come to the surface, it will make your swim smoother. 

You have a good pull with your arms, but your lower body is sinking, engage your core and bring your hips and legs closer to the surface. This will help you have a more efficient pull and it will be more easy to make the stroke.

Think about squeezing your core or flexing your abs while swimming backstroke.

Use your shoulder rotation on your favor, when your hand goes in rotate and pull, it will be easier for your shoulders.

Your kick frequency is too high, you are kicking too much and is not in sync with your arms, slow down a bit your kick, and make sure your legs are higher closer to the surface, your toes should be breaking the surface.

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 too much. 

0:10 – 0:22

Your chin is too close to your chest, try to having it right in the middle, bring your sight a bit back. Having it down can cause for your body to sink, remember the head dictates the position of your body.

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

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 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.

0:22 – 0:36

Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks.

Push of the wall, then wait a little bit more then start the dolphin kick, if you kick right aways you will cut the speed of the push.

Make sure to have a tight streamline everytime you push off the wall. You want to take advantage of the turns and starts. 

You are pulling with your fingers too separated and loose, make sure you have them just a bit separated and a bit more tense. 

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.
• Be patient, swimming is being part of the water, not fighting against the water.
• Work on your stroke coordination, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired.

Backstroke examples:

Time key frames:

0:00 – 0:16

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

The pull make it shorter/smaller, 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.

0:16 – 0:30

You are doing your kick and your stroke almost 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, give it time to each stroke with the glide. 

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. 

0:30 – 0:41  

You have a good streamline! 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:

• Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 
• Make sure to work on a stronger pull, to bring your body into a better position for the recovery.
• You have a very nice stroke! Keep practice

Breast examples:

Time key frames:

0:00 – 0:07

You have a good stability of your body on the water. Keep like that.

Sometimes you have the tendency to look forward during the stroke, mainly during the turn, try avoiding this. It will keep a good “flow” or fluent stroke

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. Specially with your left arm.

Don’t forget you need to finish your pull all the way back, do not bring it out before.

Put attention on let your hand as the same line as your forearm and pull with strong.

Focus on is bringing your kick closer to the surface and and you must do it more smaller, you want your toes to touch the surface when you kick.

0:07 – 0:11

Good and fast turn!

Just remember you push then you start rotating, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

When you push of the wall after the turn, make sure you push a bit deeper, then with the dolphin kicks you start to come closer to the surface.

0:11 – 0:16

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

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

Areas to work on, in general:

• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• Work on your ankle flexibility, do dryland training these videos can help you: videos 
• In swimming you want to have a good relationship with the water, if you fight the water you wont move forward, if you try to glide and move through it will be much easier.
   
   

Free examples: