1
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‫In this warm up drill we're going to swim between 200 to 300 metres freestyle one to three laps.

2
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‫We're going to swim normal freestyle and glide very long.

3
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‫Breathe every three strokes in the fourth lap.

4
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‫We're going to swim long doggy paddle like we did in the previous exercise.

5
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‫It means the elbow doesn't go outside of the water inside and glide.

6
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‫One of the most important things is to glide long enough to pull strongly when you do this exercise

7
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‫in order to open the lungs along get the muscles and enjoy the warmer.