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‫In this video you're going to try to control your pace in 100 meters with fence not only that you're

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‫going to try to swim exactly in twelve strokes so you count twelve strokes let's say in the middle of

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‫the pool you reach twelve where you're going to do a stretch until the end and just kick the entire

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‫leg between one hundred and 100.

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‫You're going to risk 30 seconds.

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‫You can stretch your hands.

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‫You can stretch your legs if you want.

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‫This drill you're going to perform exactly 10 minutes between three to six times and 100 again.

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‫Twelve strokes.

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‫Exactly not 11 not 13.

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‫Twelve strokes with fists with long fits your goal and this exercise is to log the muscles to get the

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‫body less oxidized by long gating in creating exact two strokes in each lap.