| Number | Sets + intervals | pictures | Videos | Main Emphasis |
|---|---|---|---|---|
| 1 | 300m slow freestyle |  | Learn freestyle 9- number of strokes | Count strokes and keep minimum strokes per lap. |
| 2 | 4*25 freestyle with fins no breathing, up to 12 strokes per 25m. You are allowed to breath only when u run out of air | Our goal is maximum muscle lengthening. If it takes you more than 13 strokes per 25m, you should kick harder. If it takes you less than 12 strokes per 25, kick easier. | ||
| 3 | 4*25 dolphin kick, close to water surface until you run out of air, then go freestyle to complete each 25m. 30 sec break between 25's. |  | Exercise 1- Learn butterfly - Gentle dolphin on the water surface | We want to use the neck as little as possible as long with elevating and lowering the pelvis. |
| 4 | 4*25 underwater kicking + stream line with fins. If you run out of air, go up take one breath and dive back in 0.5m beneath water surface. 45 sec rest between 25's. |  | Learn butterfly 4- Dolphin motion, arms in arrow using fins | Very important to keep your stream line with straight arms, keeping in mind pelvic movement (up and down). |
| 5 | 20 dolphin kick with shoulder shake up+ standing up. You dolphin kick till you run out of air, then stand up gently, as well as standing up next to each wall. |  | Exercise 2- Dolphin with a gentle shoulder shake + flipping & standing with fins | On every down- way kick shake up your shoulders twice, trying to relax the shoulders and neck. Do not use your neck while standing up by the wall. |
| 6 | 400m dolphin kick with fins. Once you run out of air, complete each lap swimming freestyle till you reach the wall, and start over. | Our goal is to kick at least 5 dolphin kicks before taking a breath and swimming freestyle. If you swim 7m dolphin kick no breathing you have 18m freestyle remaining to complete the lap (assuming it’s a 25m pool). Freestyle pace should be slow. | ||
| 7 | 4*25 dolphin kick no breathing. 1 min break between 25's combined with arms stretching. |    | stretching 1- Hand on chest Stretching 2- Hands behind the back holding the wall. Stretching 4- Fin stretch. | It is strongly recommended to watch the swimming videos after completing the workout. |