1 00:00:03,090 --> 00:00:09,180 ‫One of the most important highlights in West's movement technique is the underwater threat step Olympic 2 00:00:09,180 --> 00:00:15,690 ‫swimmer stretch of time something like seven centimeters from the waterline in order to pull more water 3 00:00:16,410 --> 00:00:17,640 ‫in West swimming technique. 4 00:00:17,640 --> 00:00:24,260 ‫We want the underwater stretch step to a long gate the lower back muscles. 5 00:00:24,330 --> 00:00:31,590 ‫So if I'm going to raise my hands and try to stretch my lower back is going to create an arch. 6 00:00:31,650 --> 00:00:38,150 ‫And of course I can feel pain in my lower back by finding the on the water stressed step. 7 00:00:38,220 --> 00:00:46,680 ‫If you are a you need to stretch 50 centimeters from the waterline if you are b you have to stretch 8 00:00:46,710 --> 00:00:48,320 ‫thirty five centimeters. 9 00:00:48,330 --> 00:00:52,460 ‫And if you are a C you need to stretch your hands your palm. 10 00:00:52,530 --> 00:00:55,300 ‫Something like 20 centimeters from the waterline. 11 00:00:55,650 --> 00:00:57,780 ‫So what are we going to do in this trial. 12 00:00:57,810 --> 00:01:07,740 ‫We going to walk right leg first and glide and see that the stretch is exactly according to our west 13 00:01:07,740 --> 00:01:09,990 ‫swimming technique. 14 00:01:09,990 --> 00:01:15,500 ‫And then the left hand left leg together and glides during this drill. 15 00:01:15,520 --> 00:01:21,350 ‫We're going to walk with the shoulders inside the water and do it very slowly. 16 00:01:21,360 --> 00:01:22,760 ‫Why do we do it and walking. 17 00:01:22,760 --> 00:01:25,560 ‫Because I want you to see your palm. 18 00:01:25,560 --> 00:01:32,750 ‫I want you to see that you're in the right depths according to your flexibility level by understanding 19 00:01:32,800 --> 00:01:36,720 ‫the underwater stretch depth you're going to flow much better. 20 00:01:37,020 --> 00:01:43,650 ‫You're going to a long gait your lower back muscles you're going to swim much much faster and easier.