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‫In this war map you're going to swim between 200 to 400 metres freestyle with fins every second lap.

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‫You're going to swim two hands backstroke classic backstroke and kicking with your legs.

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‫And every fourth lap.

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‫You're going to swim normal backstroke.

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‫But don't forget to think about West highlights when you swim backstroke.

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‫You're going to think about how far to put the shoulder for me here.

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‫If you're very flexible something like five centimeters.

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‫But don't touch because it's going to create stress in the neck in the lower back.

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‫If you're medium flexible if you be something like 12 15 centimeters if you're a no flexible at all

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‫put your hand just to decide something like 15 20 centimeters shoulder to ear.

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‫By that you go into a law and get the muscles in open the lungs and of course float much better afterwards

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‫in freestyle.