Yash

Time key frames:

0:00 – 0:12

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. And you are kicking too wide, make your kicks smaller trying to get your feet out of the water. 

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

When you pull with your arms, they are a little stretched, the arm needs to be bend while pulling underwater like grabbing and pulling from the lane line. And your fingers are too separated and loose, make sure you have them just a bit separated and a bit more tense. 

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.

0:12 – 0:19

When doing the flip turn never put your arms down, do a bicep curl with both arms over your head and right away put them into a streamline. Do not push with your arms down.

Be sure to practice your backstroke turn, so when you turn your feet are well position for a strong push and underwater dolphin kicks. Make sure to have a tight streamline everytime you push off the wall.

0:19- 0:27

Areas to work on, in general:

• 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.
  
• Focus on your small kick, this will help you to stay more close of the surface. 
• You can work slowly 2 times a week on your ankle flexibility, here is a video that can help you link
   
   

Backstroke examples:

Time key frames:

0:00 – 0:16

You are keeping your head looking in front, you have to keep it neutral, it comes up to breath then you take it down diagonally to the front and down.

Try to close your elbows to your chest a little before, this is going to make your stroke more efficiently and throw your hands strong to the front with speed, not just put them in front.

Keep the fingers closer together and bit tense, specially your right hand.

Good stability but you’re doing butterfly kick after your breast kick, this works but it should be a subtle move, not as exaggerated as you are doing.  

0:16 – 0:21

When you do the last stroke before reaching the wall you must touch fully stretched, both arms and legs, without crowl kicks. 

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. 

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.

0:21 – 0:28

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 or a stretch band above your knees. 

Areas to work on, in general:

• Work in your synchronization 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). 

• Keep working on pushing from the wall deeper and doing the pull out.

Breast examples:

Time key frames:

0:00 – 0:08

You are moving your head side by side, you must keep your head in neutral position when you’re not breathing and when you breathe, rest your head on your shoulder opposite. 

When you are making the stroke, try to glide it as much you can to the front with your arms and keep them close to the surface before pulling. Remember that it is supposed to glide horizontally not diagonal. 

Your stroke rate is too fast and you are cutting your stroke, when you finish gliding, bend your elbow to start the pull, remember that the pull must go in line with the forearm. 

0:08 – 0:14

When doing the flip do not push with your arms down. Do a bicep curl with both arms over your head and right away put them into a streamline.

When you push of the wall after the turn, make sure you push a bit deeper, then you start rotating with the dolphin kicks to come closer to the surface. Very similar to back turn. 

0:14 – 0:18

Your stroke is a little bit outside the shoulder line, keep your arms in line. Keeping the hips touching the surface at all times will help you with this. 

You are rotating your hands when gliding to the front, keep it straight and your fingers little bit more closer and don’t forget you need to finish your pull all the way back, do not bring it out before.

Put attention to your kick, you are crossing your legs when kicking, they must go in line and only the big toes almost touch with each other.

0:18- 0:39

Much better stretching and gliding to the front, you are still moving your head side by side but it’s less. Keep practicing your head stability. 

Good turn, just remember to keep your streamline strong and completely stretched.  

Good work with your kick, closer to the surface, keep it that way. 

Areas to work on, in general:

• Work on your gliding, be patience with your stroke and remember that the more you are on the surface the better. 

Free examples: