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‫In this trial you going to swim warm up of seven minutes between 200 to 400 meters.

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‫First lap you're going to swim in an arrow on your back.

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‫Stretch your hand as much as possible and kick slowly.

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‫Second lap freestyle kicking on the back arrow.

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‫One lap in freestyle.

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‫One of the most important things is to stretch slowly your arrow because some of you are going to sink

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‫a bit in the water.

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‫If you feel you sink in backstroke What do you need to do is put your hands next defy and slowly after

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‫kicking and floating a bed.

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‫Try to stretch your hands behind the head and then you're going to float much better.

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‫It's going to happen you're going to long get the muscles a bit while warming up.