1
00:00:02,420 --> 00:00:08,850
‫In this trial we're going to swim three times 100 descending.

2
00:00:08,880 --> 00:00:11,250
‫One two three.

3
00:00:11,250 --> 00:00:12,320
‫What does it mean.

4
00:00:12,450 --> 00:00:21,720
‫You're going to swim in the first 100 meters slow something like 65 percent your first 100 is going

5
00:00:21,720 --> 00:00:25,380
‫to help you know exactly your exit time.

6
00:00:25,380 --> 00:00:34,770
‫Let's say it was to 20 you rest 20 seconds and you exit time at all three times 100 are going to be

7
00:00:34,980 --> 00:00:35,660
‫240.

8
00:00:36,600 --> 00:00:39,910
‫So the first 100 let's say was 220.

9
00:00:39,990 --> 00:00:43,770
‫The second 100 is going to be faster but not too fast.

10
00:00:43,890 --> 00:00:45,690
‫And count your strokes.

11
00:00:45,690 --> 00:00:51,550
‫Let's say it's going to be 215 in two minutes or 210.

12
00:00:51,570 --> 00:00:54,290
‫I don't care how fast you swim.

13
00:00:54,390 --> 00:00:55,940
‫The third one hundred.

14
00:00:56,310 --> 00:01:02,670
‫But I do want you to swim no more than two strokes for each lap.

15
00:01:02,730 --> 00:01:10,290
‫It means if you swam in 18 strokes you're allowed to swim when you swim fast 20 strokes but not twenty

16
00:01:10,290 --> 00:01:11,510
‫one.

17
00:01:11,610 --> 00:01:14,040
‫Control your pace control your time.