| [+] 1 - Introduction |
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| [+] 10 - Workout 9 Learn to swim freestyle in WEST swimming technique |
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| [+] 11 - Workout 10 Swim 1k freestyle with the healthiest swimming technique |
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| [+] 2 - Workout 1 Adjusting to the training program expanding breath |
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| [+] 3 - Workout 2 20 The goal of swimming session 2 |
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| [+] 4 - Workout 3 Mastering correct body position and timing of breath in freestyle |
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| [+] 5 - Workout 4 Lengthening of strokes mastering swimming 12 strokes per length |
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| [+] 6 - Workout 5 Learn the holy triangle in WEST swimming technique |
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| [+] 7 - Workout 6 Swimming 200 meters continuously without fins |
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| [+] 8 - Workout 7 Learn to swim freestyle WEST |
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| [+] 9 - Workout 8 Learn to swim freestyle in WEST swimming technique |
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