Thomas

Time key frames:

0:00 – 0:10

Work on your synchronization, your kick and your pull should finish at the same time, when you finish your pull and the 2nd kick. 

Your synchronization is off because you are sinking your arms too much when they’re in front of you, then you have to bring them up then pull, make sure they enter and stay high as close to the surface as possible, then you start to pull.

Remember that you should use the power of your arms to pull you forward not up, when you pull forward it will be enough for your head to come a bit outside and take a breath.

Good hip undulation, just try not to bend your knees as much, remember, the kick originates from your core, not only by bending your knees.

The first kick is smaller (when your arms are in front) and the second kick it’s the strongest (when you finish the pull).  

0:10 – 0:14

Good turn, just try to bring your knees to your chest more quickly and with more strength, it will help you have a more efficient turn.

Your head does not goes up, it touches then it goes back, you will have enough time to breath.

You have a good streamline, just exaggerate the movement of your hips, you don’t need to bend that much your knees and try to relax your shoulders. 

Keep your feet together all the time. 

0:14 – 0:23

Remember to have a relax recovery. Make sure you do not rush your stroke.

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

Here you can see better that sometimes you separate your knees. There should be some opening, but not too wide. 

Areas to work on, in general:  

• You can do butterfly kicks with your arms down in various directions, but make sure to stay as close to the surface as possible. This will make it much easier to stay afloat when you do the full stroke.

• To improve mobility, flexibility, strength, you can do dryland training outside of the water. We recommend our app. Skillswimming.com- app 

• Your butterfly is on a good path, work on one thing at the time, do not rush it or fight the water make sure to do Step by step! 

Time key frames:

0:00 – 0:09

When your arm/hand enters the water let it go a bit deeper keeping it straight, then start bending your elbow so you pull the water backwards, it will help you grab more water and have a cleaner pull without many bubbles.

Your hips are a bit bend, try to stretch them more, bring them as close to the surface as possible.

When your leg is coming down, keep it straight. You need to bring your feet closer to the surface, the tips of your toes should touch the surface and your knees should not break out of the water, work on keeping them underwater.

0:09 – 0:13

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 up and down too much. 

Practice your underwater dolphin kicks, do them strong from your core all the way to the feet.

0:13 – 0:19

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.

Good rotation of your shoulders, that helps you with the recovery of your arms. 

Think about engaging your core your abs while swimming backstroke, this will help keep your body flat. 

Areas to work on, in general:

• You have a good stroke! Keep practice and put attention on the details. 
• Work on the flexibility of your ankle. 

Backstroke examples:

Time key frames:

0:00 – 0:14

Throw your hands to the front not down, it depends in the event, if you are swimming distances longer than 100 breast, then you can throw your hands just a bit deeper to have a longer glide.

Do not bury your head down underwater, just keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

On the streamline you must put your head between your arms. 

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. 

0:14 – 0:20

Do not slow down on the turn. You want to take advantage of the turns and starts

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.

On the turn you push a bit deep, then change the position to horizontal and a bit diagonal towards the surface on the pullout .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.

0:20 – 0:28

One of the most important things in your breaststroke is that you learn how to glide, remember that gliding makes your stroke more efficient and faster, you need to stretch and tighten your arms to the front.

The opening of your knees on the kick is too wide. It should be 2 movements, you open your legs then in one circular movement you bring them together but keeping your knees as close together as possible. 

Areas to work on, in general:

• The knees do not separate too much from one another, there is a small opening but not to wide. A good drill is swimming breastroke with a pullbouy on your legs

• Make sure to work on a stronger pull, to bring your body into a better position for the recovery.

Breast examples:

Time key frames:

0:00 – 0:07

You have a good stability of your body. 

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, even if you are sprinting.

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

You need to grab and pull the water strong every time, the more strokes doesn’t necessary mean you will go faster, do not pull with your elbow first.

0:07 – 0:10

You can make a curl with your arms so it helps you turn better and land better.

When doing the underwater butterfly kick exaggerate the movement of your hips. It’s not so much about moving your knees; the bend comes from moving your hips.

Do not rush your dolphin kick, push and start rotating face down, then start the dolphin kicks,

0:10 – 0:18

Here your arms are crossing a bit the middle line of your body/head, try keeping it in the same line as your shoulders. 

When your arms goes in you are moving your hands to the right, the hand keep it always in line with your forearm. 

Here you can see better how sometimes you are crossing your legs when kicking, try to maintain a constant kick up and down.

Areas to work on, in general:

• Work on one thing at the time, then once you correct it go to the next point.

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

Free examples: