Sabine

Time key frames:

0:00 – 0:08

You have a good frequency of your kick, but you are doing both kicks strong, the second kick is supposed to be the strong kick (when you are finishing the pull) and the first kick it’s when your arms are in front, you do not have to bend your knees too much on this kick.

Your kick it is much better, exaggerate the hip undulation more and maintain the movement all the way to your feet. 

Do not rush your stroke, even if you are sprinting maintain every step of the stroke, remember to try going a bit deeper with your head and chest when you have your hands in front of you. 

Make sure you have your hands aligned to your forearms and maintain it more tense on the pull.  

0:08 – 0:17

Much better coordination of your stroke! 

You need a better extension of the arms on the recover, keep your elbows straight. 

Your hands are too close to each other, the arms should enter at the line of your shoulders, right know the arms are entering almost touching each other.

Areas to work on, in general:  

• Keep practicing the dolphin movement, the movement comes from your hips and core. You can practice on your back, front and vertical kick.
• Work on your coordination of your stroke and then you can start with the other things. Keep practice!

Time key frames:

0:00 – 0:15

Your stroke coordination has improved considerably, great job! 
Just make sure to bring your right arm out as soon as it finishes the pull.

Put your elbow a bit higher so your pull is not too underwater. This will help you to have a stronger stroke. 

Remember to have your hands a bit more tense. 

Be sure that your kick stay closer to the surface and smaller, remember to maintain your hips up.

0:15 – 0:26

Good position of all your body 🙂 

Exaggerate your shoulder rotation, it will be more easy for you to make a smooth stroke. 

Areas to work on, in general:

• Congrats, you improved a lot from last year. Keep practice! 🙂 
  
• Remember to keep strong your hands aligned to your forearms. This will help you to have a better and efficient pull. 

Backstroke examples:

Time key frames:

0:00 – 0:08

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

Good glide to the front. Now you are doing your kick and your stroke 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, and when you have them on the front you finish the kick (it will be the fastest part of your stroke)

When you are finishing your kick you are doing free kicks, you must let your feet close one to each other until you start the next kick. 

0:08 – 0:21

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. 

Try practicing your pullout everytime you push of the wall, on the turn you push a bit deep, stay a bit in a tight streamline, then when you start to lose speed, do a dolphin kick and then the pull all the way, then wait a bit to take advantage of the pull and then do a breast kick and a stroke to do the breakout.

Areas to work on, in general:

• You can do some exercise like swimming one stroke for two kicks, this will help you to feel your glide. 
• Make short distances trying to maintain the best technique possible. Like only kicks or only the arms (with pull).  This will help you to improve all your stroke. 
• Work on one thing at the time, start with the synchronization of your stroke, then move to the next point 🙂

Breast examples:

Time key frames:

0:00 – 0:09

You have a good stability of your body, Remember to keep your head more steady, rotate breath then come back to a neutral position, you sometime move your head up, down and sides. 

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. 

Good coordination of your kick, try to make it more smaller and focus on having your legs straight and your feet touching the surface. 

0:09 – 0:13

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.

Make sure in the breakout you are almost in the surface.

0:13 – 0:23

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

Give each stroke some time to glide as you move, you will have more time to execute the next stroke.

Good frequency of your kick 🙂

Areas to work on, in general:

• Work short distances keeping the best possible technique, as you improve, increase the swimming distances without changing your technique.
• Work on one thing at the time. Focus on correcting your pull, then once you correct it go to the next point.
• Work on your ankle flexibility, do dryland training these videos can help you: videos 

Free examples: