Yassin

Time key frames:

0:20 – 0:23 Here you can see better how your feet are separated. Keep your feet closer when you kick. Big toes must be touching at all times.

The knees should not be separated as much, there is an opening but it is not very width. You can use an elastic band under the knees to keep the legs a little closer together

0:00 – 0:08 When you have your arms in the front bring your head and chest deep, but keep your arms up close to the surface, this movement is going to help you to have a more fluent stroke and be able to move your hips more and have a stronger kick. 

Raise your hips higher when your arms are in front and your head and chest are sunken. This way you will have a more fluid kick and stroke.

0:12 – 0:14 You are missing lots of hip movement, the kick comes from your core not only by bending your knees. 

Areas to work on, in general:

• Work on the flexibility of your shoulders to bury your head and chest further. And some dryland strength so you develop a stronger pull: Dryland

Time key frames:

0:21 – 0:27 Your arms should enter in line with your shoulders, keeping them very close to your head. The right one is entering a bit wide and the left one is crossing a bit the shoulder line.

0:13 – 0:18 When you do the breakout try being closer to the surface for the first stroke so you can carry the speed of the turn/underwaters, if you start the first stroke and you are too deep you will lose your speed.

Do the turn push off strong, take advantage of the push then start the kick strong all the way to the surface, without slowing down you strength and speed of the kick.

0:19 – 0:20 When your right 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.

 Good backstroke technique 🙂

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.

Backstroke examples:

Time key frames:

0:00 – 0:10 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 a bit deeper to have a longer glide.

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.

0:20 – 0:29 You are doing your kick too late, 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).

Areas to work on, in general:

• 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:

0:13 -0:16 When you turn use your arms to do a curl so you can flip better and have a better position to get into a streamline faster.

0:34 – 0:39  You need to grab and pull the water strong every time, the more strokes doesn’t mean you will go faster on the contrary, you will go slower and get more tired. Try keeping the same tempo, do not change the stroke rate. 

0:22 – 0:30 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 and take advantage of your big muscles (back, core, breast) to rotate more.

Areas to work on, in general:

• Overall your freestyle is good. Be sure to practice sets like counting your strokes and reducing them so you start to have a stronger pull and grab more water.
• You need to improve your power and your underwater kicks on the breakouts, you need to carry the speed of the wall into your swim.

Free examples: