1k to 4k swimming workout 1
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| No. | Exercise Instructions | Pictures | Video Clips | Exercise objective & Highlights |
| 1 | 5min- (4-10times X 12.5m) freestyle with arms straight and without breathing. When the air runs out or at 12.5 m. slowly stand and bring your knees to your belly. After each 12.5 m. take 10 breaths of air (one second under water – exhale, one second above water - inhale) |  | Learn freestyle 2 Gliding Windmill | When swimming the Windmill with your arms straight, slowly stretch the arm after it enters the water relatively deep, to gently shake the lower back and warm up the joints. |
| 2 | 15min (16-10 X 25m) freestyle without breathing counting your strokes each leg. If you run out of air, breathe gently and go on without breathing. Throughout the swim focus on the two highlights only. After each 25 m. do a different stretch (a total of two stretches per exercise) * Important to note that the exercises objective is the personal highlights and not the swim itself which means a little before you run out of air breathe,don't be without air . |     | 13B-A 2 seconds stretch in the water B5- Stretch Depth Stretch 1 – Arm on chest Stretch 2 - Hands behind your back holding the wall | The exercises main objective is to really understand the first two highlights related to your personal DNA, which are: The stretch (A- stretch of 3 seconds, B- 2 seconds, C- One second)from the moment your palm hits the water till your shoulder touches your chin, Underwater stretch depth (A- 50cm, B- 35- cm, C- 20 cm) |
| 3 | 15min (16-10 X 25m) freestyle without breathing counting your strokes each leg. If you run out of air, breathe gently and go on without breathing. Throughout the swim focus on the two highlights only. * Important to note that the exercise objective is the personal highlights and not the swim itself. |  | 1B-Palm open and loose. | The exercises main objective is to really understand the first two highlights related to your personal DNA, which are: Palm(A- bowl, B- loose & opened, C- strait & opened Head- A- a bit down,B+C- head neutral looking at the surface. * take a 1/2 minute break after each 25 m. (2 X 10 seconds for each stretch + stretch 1+2) |
| 4 | 8min (6-10 X 25m) freestyle without breathing using fins. Despite the use of fins. • After each 25 m. stretch the fin twice for 10 seconds. • If you run out of air, breathe and go on as usual |  | Stretch 4 – Fin Stretch | In this exercise we aim for Max 12-14 strokes per leg while dragging our legs (you may use your legs but only slightly) * Very important to breathe slowly when you run out of air and not attempt to reach the other side without breathing. * The personal highlights help achieve the desired length of the lower back erector muscles. |
| 5 | 3min (100-150 m) gentle backstroke using fins and a slow stretch |  | learn backstroke-7 - Slow stretch in the water | 1 min of stretching after this drill. Stretch 4 – Fin Stretch Stretch 2 - Hands behind your back holding the wall |
| 6 | 8min (6-10 X 25m) freestyle without breathing just like in Exercise #2 | Two main highlights: a slow stretch + under water stretching depth. | ||
| 7 | 7 minutes of stretching. | Doing all 3 stretches: Stretch 1 – Arm on chest, Stretch 2 - Hands behind your back holding the wall and Stretch 4 – Fin Stretch **In your feedback please write me how you felt? |