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‫In this trial he's going to swim between 10 to 15 minutes eight times 50.

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‫One of the most important things an interesting thing in this workout is to control the number of strokes

3
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‫while swimming slow and fast.

4
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‫So you're going to swim four times 50 the first lap is going to be fast and you're going to come back

5
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‫slow but let's say the first lap that you swam fastest 21 strokes the second lap is going to be minus

6
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‫1 20 strips.

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‫The second time 50 you going to start fast again.

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‫Twenty one strokes but you're going to swim back at 19 and then 21 18 21 17 strokes.

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‫It means you're going to control exactly the number of strokes when you swim slow in how slow because

10
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‫it's 17 after 21.

11
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‫You're going to control minus four strokes.

12
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‫You need to glide as much as possible.

13
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‫The problem after swimming fast is you don't have air and it's hard to stay with your head in the water

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‫control the number of strokes.

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‫After finishing four times 15 repeat exactly again four times 50.

16
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‫But now you're going to control the number of strokes you're going to feel pretty good with yourself.

17
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‫You can rest something like 20 seconds even 30 after each 50.