RECOVERY ARM
[With these two underwater side videos I could see the recovery arm directly, but I could see clues as to what may be happening above]
Strong Points
Quiet (splashless) exit of the lower arm
Weak Points
With over-rotation, the arm is (likely) being pulled up over the top of the body
Fingers may be pulled away from the surface of the water
Improvement Opportunities
Control rotation angle first, then work on exiting the water with elbow shooting out wide, rather than up
A low-rotation angle and wide shoulder on the opposite side will help stabilize the body for a wider elbow exit
On the Video Tutorials page you may view the Maintaining the Elbow Orientation in Freestyle video.
ENTRY ARM
Strong Points
It appears to be quiet, low-splash
Weak Points
Both sides, entering with low (dropped) elbow, creating shallow entry angle
L side, hand entering with thumb down
Improvement Opportunities
Both sides, work on high elbow (steep 45 degree) entry (shoulder must be internally rotated more at entry)
Both sides, see that hands enter with palm facing surface, like sliding into a mailslot
The elbow orientation needs to be set all the way back in the Recovery Swing, so that the elbow maintains its orientation all the way through Recovery > Entry > Extension > Catch
On the Video Tutorials page you may view the Maintaining the Elbow Orientation in Freestyle video.
EXTENSION
Strong Points
Both sides, the arm extends to a good target depth – hands know where to go
Weak Points
Both sides, rotating elbow downward (externally rotating shoulder joint), turning armpit inwards
R side, palm turns inward (in response to elbow rotating down)
Improvement Opportunities
Both sides, keep armpit open wide, open towards bottom
Extend lead arm as far forward as you comfortably can (straight but without strain or distortion in spine alignment), while keeping your elbow rotated up (shoulder rotated in). This will keep the shoulder wide, the armpit open to the bottom of the pool and help resist further rotation.
You may view some additional helpful focal points for Recovery, Entry and Extension on the 101 Focal Points page.