Sam

Time key frames:

0:00 – 0:07

Every time when you push of the wall,try to push deep underwater then slowly start coming up to the surface, when in backstroke make sure to blow bubbles of your nose for air not to come in.

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/

When your leg is going down keep it straight. You want to bring your feet closer to the surface, the toes should touch the surface.

0:12 – 0:16 Your arms on the recovery are pretty good, you keep them straight, although they enter a bot width.

You need to do the full movement of the pull do not rush it, let your arm go in straight, bend your elbow to pull and finish all the way to the end then bring the arm up, 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:

• First work on your legs bringing them closer to the surface and having them more straight.

Backstroke examples:

Time key frames:

0:00 – 0:05

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.

You are doing your kick and your stroke at the sametime, it should be your stroke first 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)

0:05 – 0:08

You need to work with you breast kick technique, you can practice even outside of the water: Breast kick video

Areas to work on, in general:

• Just focus on these 3 things and your stroke will change completely. Work on the movement of breaststroke kick

Time key frames:

0:00 – 0:21

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, right now you are not gligind enough.

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.

Focus on is bringing your kick closer to the surface and focus on having your legs straighter when going up, you want your toes to touch the surface when you kick.

0:21 – 0:27 You are taking your head out too much to breath, remember it should only come out half of the face.

Good turn! Do the turn, land in backstroke then you push then you start rotating to freestyle, you are trying to rotate into freestyle before you turn. Keep practicing the turns when you swim and it will get easier every time.

Areas to work on, in general:

• The gliding is the main thing you have to focus on, it got better the last day, but you can still glide a lot more.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
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Free examples: