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‫In this show we're going to swim for five minutes with fins.

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‫Then we're going to combine a change between freestyle and backstroke.

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‫You're going to start in freestyle a few strokes and then when you need to breathe continue the breathing

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‫to one hundred and eighty degrees and go to backstroke.

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‫After a few strokes turn back like breathing and go back to free stuff.

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‫The goal in this exercise is to learn how to turn from backstroke to freestyle without hurting the neck.

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‫When we turn very easily and smoothly and protect the neck and the lower back breathing.

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‫In normal freestyle it's going to be much more easy.

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‫So don't forget no neck movement just gliding and moving the body.