| No. | Exercise Instructions | Pictures | Video Clips | Exercise objective & Highlights |
|---|---|---|---|---|
| 1 | Blow air through your nose holding the wall X 100 times, then walk in the water for 10 minute blowing air through your nose |  | Adjustment before swimming 1 – Blowing air through your nose | Each time your head enters the water exhale for 2 seconds, and each time it comes outs - inhale for 2 seconds. Try to keep your back straight when walking |
| 2 | lay on the water and stand X 30 times (15 times using the wall and 15 without using the wall) |  | Adjustment before swimming 2 – From lying to standing position | Lie on the water and float for 5 seconds, bring your knees to your belly and slowly stand up blowing air through your nose. |
| 3 | Swim with your arms circling (as in breaststroke) keeping your head down without breathing or exhaling X 30 times until you run out of air or passed 12.5 m. |  | Adjustment before swimming 3 – Arms circling | Keep your arms stretched in an arrow position 35-50 cm below the water surface, legs kicking slowly. Your legs kick in order to stay afloat and relax the pelvis and not to advance |
| 4 | 7 minutes stretching. |    | Stretch 1 – Arm on chest Stretch 2-hands behind the back on wall Stretch 6- head to knee | Do each stretch twice for 10 seconds for each arm or leg. |
| 5 | Swim freestyle without breathing until you run out of air or passed 12.5 m. Once you run out of air stand up slowly. | 
| Learn Freestyle 2 - Gliding Windmill | Swim with your arms straight, slowly enter your palm in the water and stretch to a depth of 35-50 cm below the water surface. |
| 6 | Swim freestyle without breathing X 4 times until you run out of air, just like in the previous exercise, only this time try to swim the farthest but very slowly | When you run out of air stand up. Highlights: don’t exhale, keep your head down and your stretching depth at 35-50 cm below the water surface |
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| 7 | 10 minutes stretching |  | Stretch 7 – Heel to Bottom | Do 4 kinds of stretches, 3 of which you know already: Arm on chest, Hands behind your back holding the wall and Head to knee and a new one: Heel to bottom. **In your feedback write the exact time it took you to complete the work out, and if there was a big difference between the first 2 times and the 3rd time. |