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‫In this show we're going to swim between four to eight times 50 after each 50 we're going to rest in

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‫stretching 15 seconds.

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‫We're going to work in this drill on your stream line when you push off the wall.

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‫If you're a you're going to create an arrow one palm above the other thumb closing the palm and stretch

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‫your arrow if you're a when you push off the wall in an arrow you're not going to kick because our goal

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‫is to a long gait and stretch your arrow and your muscles as much as possible.

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‫If you are be this same pushing off the wall with the arrow stretches highest possible ahead just a

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‫bit down and you're going to kick with your legs for three seconds and only afterwards you're going

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‫to start swimming with your hands.

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‫If you are C you're more flexible and you can work in the dolphin kick.

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‫So what you're going to do is you're going to stretch your arrow going to perform two to four kicks

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‫in Dolphin kicks and only afterwards you're going to start swimming from now on every time you push

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‫the wall.

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‫You're going to create an arrow and work a coin to your west swimming technique.