Yaro

Time key frames:

0:00 – 0:10

Everytime you push of the all practice doing it underwater, go down in the wall and push underwater then slowly start to come to the surface, it will make your swim smoother.

Keep your arms straight at all times when you are in the recovery phase (when your arms are out of the water)

0:10 – 0:20 You don’t need to kick that wide, make your kicks smaller, and do not move your knees up and down too much. Once you do them more narrow you will keep them higher in the surface.

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.

You are pulling with your arm straight, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane rope.

Areas to work on, in general:

• Good backstroke, try to relax more when you swim and keep a breathing rhythm, do not hold your breath.
• Work on one thing at the time. Focus one day on one thing, then the next day another point, do not try to correct it all at once.

Backstroke examples:

Time key frames:

0:00 – 0:11 You are pulling a too wide, when your arm goes in and you finish your glide, bend your elbow so you can pull more under your body and not on the sides.

Make sure that when your arms enter the water you fully stretch your arms lock the elbows to the front before starting the pull. Right now you keep your elbow a bit bend.

0:15 – 0:19 Focus on is bringing your kick closer to the surface and focus on bringing your legs straight when going up, you want your toes to touch the surface when you kick.

You are pulling like in a curve, try to pull in a more straight way, bend your elbow and then pull towards the back.

When you turn, rotate and use your hands to do a curl so you can flip better and have a better position to get into a streamline faster.

0:35 

You can keep your right arm in the front more time, almost like catch up, and do not drop it when you breath, when you finish breathing bring your head back into position. 

0:35 

Better kick, but you still have to bring the legs higher by kicking up with your leg straight, involving your glutes.
Better gliding, but you can still keep you arm more time in the front.

1:05

More relaxed, very good.

Areas to work on, in general:

• Overall your freestyle technique is good. Be sure to work on your kick.
• Work on one thing at the time.
• Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.

Free examples: