Rafi

Time key frames:

0:00 – 0:17

You have good continuity and tempo in your stroke. Make sure to glide more; once your stroke enters the water, keep your arm close to the surface, and from there, you can begin your pull.

You are pulling with your arm almost straight. When you finish gliding, bend your elbow outward so you can pull more beneath your body and not downward. Exaggerate that elbow bend, keep it high, and once it’s well-positioned, you can start the pull.

Don’t forget to complete your pull all the way to the end; don’t pull it out prematurely.

Don’t bend your wrist while pulling; pull with your hand in line with the forearm, strong and tense the hand. Material that helps Link

0:17 – 0:28

During the turn, keep your arms at the level of your legs when you are about to start turning so they will be in a streamline position when you are about to push off.

When performing the underwater butterfly kick, keep your legs together and exaggerate the movement of your hips. It’s not so much about moving your knees; the bend comes from moving your hips.

Remember that in the breakout (the first stroke after the streamline), you should be almost touching the surface.

0:28 – 0:50

Exaggerate the glide of each stroke, as if you were reaching for something in front. From there, you can start pulling.

You can try to make the kick a bit smaller, so you can keep it closer to the surface.

0:50 – 1:05

You are dropping your legs when you breathe; try to maintain a more constant and effective kick so that you can keep your legs closer to the surface even when you breathe.

1:05 – 1:20

When performing the underwater butterfly kick, keep your legs together and exaggerate the movement of your hips. It’s not so much about moving your knees; the bend comes from moving your hips.

1:20 – 1:52

You have good continuity and tempo in your stroke. Make sure to glide more; once your stroke enters the water, keep your arm close to the surface, and from there, you can begin your pull.

Areas to work on, in general:

• Practice your turns on the wall; they should be as compact as possible. Don’t rush your push-off and practice hitting the wall with your feet in a good position. Make sure to have a strong push-off from the wall every time you make a turn.

• Work on short distances while maintaining the best possible technique. As you improve, increase the swimming distances without changing your technique.

Free examples: