‫In this war map you're going to swim between 200 to 400 metres freestyle with fins every second lap.
‫You're going to swim two hands backstroke classic backstroke and kicking with your legs.
‫And every fourth lap.
‫You're going to swim normal backstroke.
‫But don't forget to think about West highlights when you swim backstroke.
‫You're going to think about how far to put the shoulder for me here.
‫If you're very flexible something like five centimeters.
‫But don't touch because it's going to create stress in the neck in the lower back.
‫If you're medium flexible if you be something like 12 15 centimeters if you're a no flexible at all
‫put your hand just to decide something like 15 20 centimeters shoulder to ear.
‫By that you go into a law and get the muscles in open the lungs and of course float much better afterwards
‫in freestyle.