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‫Haim always said we're going to do a couple of scratchings de-stressing are going to tell you.

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‫And of course tell me what's your flexibilty level and how you need to swim according to the west swimming

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‫technique or in other words how to protect your neck and lower back and swim fast.

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‫So the first drill first stretching is the hour stretch.

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‫We put the hands very close elbows close and we try to lift it slowly when we feel the elbows open.

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‫That's the flexibility of our arrow which means if we can put the hands behind the head we're see if

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‫a bit here we're being in there it's hard for us to lift the hands we're probably a second flexibilty

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‫test is to raise your hands behind the back.

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‫You close your hands like this.

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‫It doesn't matter which hands.

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‫All those locks and we stretch and put the hands above if we can lift our hands.

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‫We're a even if it's medium it's B.

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‫And if we can raise the hands to 90 degrees or flexible these high and we're see last flexibilty test

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‫as we put the leg very high.

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‫Something like 1 meter and we bend the head to the knee.

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‫If we can touch our head to the knee or 20 centimeters are see as far ahead.

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‫The knee is something like between 20 to 50 centimeters we're be if it's hard for us to bend a door

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‫or to lift the head because we feel our lower back or flexibility in our legs and the lower back is

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‫not so high.

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‫So we're a.

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‫And now we have to calculate a B and C in order to know how you float how to swim faster and how to

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‫protect your neck and the lower back.

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‫So if you're a and b the average is more to A or B B and B horse B if A B and C you're going to be B.

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‫Tell me what's your flexibilty test and if he didn't succeed in understanding this trail it's ok send

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‫me a photo of you just lifting your hands like this and now see if flexibilty level and tell you exactly

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‫how you need to swim.

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‫So don't forget to the flexibility test and you know everything about all the drills that we're going

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‫to do later.