Workout #1 Free Intro

To better understand the workout session, it is highly recommended to watch each video twice

Swimming 4k WEST workout 2

No.	Exercise Instructions	pictures	Video Clips	Exercise objective & Highlights
1	8 X 25 m. freestyle without breathing. Repeating the highlights from the previous session. After each 12.5 m. take 10 breaths of air (one second under water – exhale, one second above water - inhale)		5B- stretch depth of 35 centimeters below the surface.	Two main highlights: a slow stretch at 35 cm under water stretching depth.
2	4 X 25 m. freestyle without breathing focusing on personal highlights. If you run out of air, breathe as usual and go on without breathing.		6B-Dragging your legs, heels on the water surface.	The exercise's objective is to glide slowly and let your legs drag behind, if they sink start using them very gently thus loosening the lower back, knees and ankles.
3	8 X 25 m. freestyle using fins, swimming the Superman style for 5 seconds. After each 25 m. stretch the fin twice for 10 seconds.		Freestyle Drill , Exercise 21 – Superman for 5 seconds Stretch 4 – Fin Stretch	This exercise's objective is to kick slowly for 5 seconds when your front arm is 35 cm deep and your body at 45 degrees. Only after 5 seconds swap the front arm.
4	4 X 25 m. freestyle in breathing position using fins.		Freestyle Drill 24 – Breathing Position	This exercise's main objective is to be able to see underwater while keeping your nose above water. And of course to realize it's possible to breathe symmetrically on both sides.
5	6 X 50 m. of freestyle, breathing every 3 strokes, each 2 X 50 m. focus on a different highlight. After each 2 X 50 m. do a set of stretches: Stretch 1 – Arm on chest Stretch 2 – Hands behind your back holding the wall Stretch 6 - Head to knee (do this stretch very slowly)		10B – Timing our Breath 11B – Blowing air through our nose 12B – Breathing Position Stretch 6 - Head to knee	In Timing our Breath - start rolling your body as soon as your palm touched the water and take your head out of the water as part of the stretch without straining your neck. In B11 –constantly blow air through your nose slowly. In Breathing Position – inhale slowly every third stroke while keeping half an eye in the water.
6	8 X 50 m. freestyle,between each 50m, rest exactly 45sec Focus on three main highlights: slow stretch, correct breathing timing and 35 cm stretching depth. After each 50 m. mark the time and stretch freely during the rest.			From this moment on always breathe every 3 strokes. If breathing is still difficult, you may want to watch your breathing position again.
7	8 X 25 m. freestyle without breathing, dragging your legs and stretching slowly.			At the end - 10 minutes stretching. **In your feedback write the time of all 8X50

Each workout session should be practiced three times in order to internalize the drills