‫In this trial you going to swim warm up of seven minutes between 200 to 400 meters.
‫First lap you're going to swim in an arrow on your back.
‫Stretch your hand as much as possible and kick slowly.
‫Second lap freestyle kicking on the back arrow.
‫One lap in freestyle.
‫One of the most important things is to stretch slowly your arrow because some of you are going to sink
‫a bit in the water.
‫If you feel you sink in backstroke What do you need to do is put your hands next defy and slowly after
‫kicking and floating a bed.
‫Try to stretch your hands behind the head and then you're going to float much better.
‫It's going to happen you're going to long get the muscles a bit while warming up.