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‫In this jail are you going to swim between three to five times 50 meters then rest 20 seconds after

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‫each 50 first lap.

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‫You're going to swim long doggy paddle.

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‫It means swimming freestyle.

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‫But without putting the elbow up so we glide in the water next to the face we stretch the hand according

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‫to our flexibility level.

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‫If your see 20 centimeters be thirty five and a bit deep 50 centimeters from the waterline.

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‫So the first lap is going to be stretch doggy paddle.

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‫It's going to be hard to stretch the hand because it creates a stop in the second lap.

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‫We swim normal freestyle but then we don't have the drag.

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‫So it's going to be much easier.

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‫The purpose of this exercise is to learn how to glide when we have a stop in long doggy paddle and then

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‫glide longer.

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‫When we swim the normal Freestyle is going to help us pull more water very very easily.

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‫And of course swim much faster later.