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‫And this trip we're going to swim between 200 to 400 meters with fence swim exactly in twelve strokes

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‫in each lap.

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‫My fence every time you push off the wall you're going to create a stretch in an arrow while pushing.

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‫If you're a.

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‫The arrow is going to be stretched.

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‫You're not going to kick with your legs at all and just wait in an hour for three seconds after three

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‫seconds.

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‫Continue with your hands and don't forget to stretch as much as possible.

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‫A create twelve strokes if you are a bee you're going to push up the wall in an arrow and you're going

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‫to kick slowly for three seconds.

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‫And if you're C you're flexible and you don't have lower back pain.

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‫Stretch the arrow as much as possible and create something like between two to four dolphin kicks in

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‫only afterwards.

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‫Continue swimming with your hands and control twelve straps in one lap.