Raphael

Time

0:36

You need to more movement with your body not just to try to pull and kick, when the arms are in the front, chest, head down and hips up. 

0:35 – 0:57

Make sure you pull strong and all the way down to your hips with your arms.

0:39

Your arms should enter straight, do not bend them on the recovery, once they break the surface you start to bend them to pull.

0:56

You are doing a breastroke kick, make sure you keep your legs together at all times, you can put a stretch band on you ankles to help you keeping them together, or practice just fly kick with a board on the back.

Time

2:22

Good head position

0:27 – 2:09

You are pulling with your arms straight, this is very hard for your shoulder, remember you have to bend the elbow and push the water towards the other side of the pool.

1:46

When the hands enter the water let it go a bit deeper then start the pull, it will help you rotate more too.

2:26

Rotate more with your upper body, when your right hand goes in rotate your body with it. Same thing with the opposite arm.

0:37 – 2:09

Do not bring your knees high when kicking, bend them less. Remember what makes you move forward is the feet not the knees. Got much better the last day.

0:32 – 2:07

Much better hip position from the first day to the last one.

2:40

When you rotate to do the turn you can do 1 freestyle stroke then do the flip turn, make sure you do a bicep curl to help you turn and keep your arms above your head.

0:36 – 1:39

You are doing the kick and the stroke at the same time, remember that it is the stroke first, then the kick.

1:58

You open your knees too much try keeping them closer to each other, and open your ankles.

The strength of the kick comes from the outside to the inside, with the ankles.

1:48

Do more gliding, when you throw your hands to the front do the kick and glide a bit before starting the pull.
The fastest part of the stroke is when you have your arms in the front and you finish the kick

1:27

With the pull and using the strength of your lower back bring your upper body outside the surface so you can throw your arms and body stronger to the front.

Try throwing your arms right in the surface but not underwater.

Time

0:19

Good and relaxed recovery

1:34

Finish stretching your arms out in front before starting to pull.

Do not rush your stroke, when you have the arm stretched in the front rotate so you can have a longer stroke.

1:36

1:33

You are missing lots of rotation, make sure to rate more with your shoulders.

1:43 – 0:47

The kick is not just with your knees, bring your legs up with your knees straight then to kick down bend a bit the knees.

Make less kicks, stretch more with your arms and make your stroke longer.