 Hey Fabien, how are you? It's recording. Okay, it's your first lesson. We just discussed you your beginner for triathlon, but you would like to improve your swimming and Your objective is next year to achieve a alfajerman, but you start from scratch pretty much Okay, so Your breathing on swimming is a bit sometimes complicated for now Yeah, and you would like to improve your stroke for this lesson So maybe you just show me first how you can swim without any instruction I have a look and then from there we will try to make it better Okay. All right All right guys, so you see the the butt is slightly sinking the legs are bit to deep All right, and the hands are slightly crossing too much at the middle He is breathing every four strokes Which is sometimes tiring after a period of time in terms of rhythmic So we try to do some exercise to make him feeling better All right, how you feel just after this is about 30 meters now Okay, you feel all right. Yeah, the breathing is okay Usually you can swim how long before you get tired in terms of distance or time You don't know I'll say probably two or three hundred meters. I need to definitely take a break. Okay a little bit Okay, so now I just want you to focus on your sensation It's not about going fast going on timing or it's just feeling right Okay, because if you start to feel right next time when you swim without me or by yourself on your own training You will know what is the good sensation So today the challenge for us is to Make you feel When is the good swim a good stroke when you are starting to lose it and then to stop to control So it's about the techniques and the sensations. Okay So your your base is not too bad. There is little things to correct That's what I'm gonna do and you have to feel it. It's not because I say it It's because you have you got to understand that Okay, so first your feet you are slightly not horizontal All right, you're slightly sinking from the back your feet are slightly too deep your butt is slightly too deep So you drag water too much. Okay, so to help you with it We will do the same distance again. Just chin lower on your chest Just don't look forward just high Yeah, further down straight to the bottom like this And your legs kick slightly smaller on the surface feel the splash under in into your feet You have to feel it more. We are small small I mean you can do small and fast, but you need to feel Behind you, you know the splash. Yeah, that if you don't feel the splash, they are too deep Okay, so just just do that and try to start to feel it focus on the sensation Okay, so now we try to correct That's interesting his toes is going on the on the side like Like a Brake stroke. You see that? His toes is going outside. You see that inside So it's slightly more horizontal but The feet is sticking outside It's very strange though Let's keep going Almost there Okay, that's 40 meters You feel all right. Yeah I have you tried to look deeper a little bit. I saw your kick more kicking now Okay, there is something very funny you are doing and I want like I would like you to correct this so I show you Okay, the freestyle kick is like this your toes see are inside you kick like that when you swim you do this That Hop this one goes out So basically, I don't know why but sometime instead of kicking like that you kick and suddenly up you you open like a Like breaststroke and you go back middle try to focus on this your toes They can eventually touch sometime each other, but don't open it. Okay. Let's keep it more inside We will do also for your hands you go very much at the middle your hands from the side go Middle and cross even on the other side. So it means your right hand goes sometimes to the left side Okay, try to keep Yes, so now let's try to open up your hands more. Yeah straight both together Open more like your shoulders like your shoulders wide more more more. Yeah You're gonna learn try to be open like this when you swim and after your stroke when your hands pull When you go back on the side Sideways. Yes. No more middle. Okay, just try to open up your hands and your toes inside Let's go slowly my hands on the side Don't stop buddy Kick non-stop. That's right. Okay, you need a break Turing you okay? Okay, so it's same your feet your feet still sinks and still Open on the side that doesn't help for the for the kicking Okay, you you maybe will try to make you a pool boy for focusing more on your arms after and your right hand Your left hand is less going middle than the right. So you're not actually symmetric Why because you're so brief only on one side. Yeah and try it learn you Sometimes you turn on the right sometimes you turn on the left It will depends the waves it will depends who is swimming at that moment near to you You need to be able to manage to yeah. Yeah, it's very important You cannot brief only on one side you you're blind on just a side, you know So let's try to breathe not every four stroke. That's what you do now But every three strokes want to turn on the right want to turn on the left and We will go for smaller distance. Don't focus on the long distance. I want you to be fresh every time We do laps. Okay, so you do half the distance on me. Okay, so open up more your hands. That was not open enough Especially after you breathe Go on the side. Don't go middle. You really with your right hand. You you go too much at the middle And your feet try to just yeah See how it goes. If not, I give you a pool boy Okay, so close your feet more Open up more On the other side the things I'm not used to the other side at all So you brief when you pull okay, you turn your head when you start a pool one two turn one two turn That's the pool is Yeah, that's slightly late. Just turn when you start the pool So one one two turn One two turn now. Yes turn your head when you start the pool not at the end You pull and you turn in the same time that will help you. Okay Let's try again. All right stop for now We'll give you something come Let me get something Maybe we take a board here. Okay, so this is for your legs be in between your legs. That's a pool boy No, we work on the way. Yeah, the other way. Yeah Close your close your legs and keep it inside. Okay. Now. This is for your hands Orient to it So look what you're gonna do is you're gonna hold it Pull the left side is where you're not used to we do only left side one to pull Turn brief and catch it. That's an exercise. It's it's kind of tricky when you're not used to it So you're gonna try okay, so you hold it with the right hand and You will pull only with your left hands three times one same hands. Okay, two Turn up put your goggles and see how No kicks so you will go very slowly and your balance will be very very unstable. Okay, okay? So don't worry just try one two Turn That's right one two Hi one Two Okay, actually it's not so bad Okay, it's not so bad. It's not so bad You feel it now we try you try to do it for some more meters Yeah, I want you to turn after three one hand to hand turn at the third one and repeat. Okay, let's go so one two turn Try to keep the board on the surface of the water the board is Yes, the paddle so one pool two pool That's not true You're right. Yeah, you know your brief every two strokes not every tree. Yeah, do you know that okay? If you know it, it's fine. It's just just to make sure you you count correctly. I just my problem is I don't I Like I stop Okay, the breathing and the water you have to blow your bubbles every time you pull are you holding your breath or are you blowing your bubbles? Okay, never do that you excel so when you pull every time you have a stroke you pull every time you blow so one two breathe in Breathe basically is not constantly You accelerate the movement and the water you're pulling accelerate when you go near to your legs Okay, you start to catch the water after the catch you accelerate until your legs Yes, when you accelerate you exhale stronger. It's like when you punch someone You exhale stronger. You have more power. So it's the same you pull and you and twice so exhale Acceleration in the same time try to do that. So same exercise blow stronger every time you pull No, no, no, no the first one you blow the second one you blow and the third one you breathe Yeah, the third one you turn your head to breathe The way that I turn the head It still works actually the perfect way will be to have half of your face in the water and To not touch your arms your arms on the front is supposed to glide forward and the board right here is not sinking So you glide and you turn in the middle here in the water if you use your arms here It's not so good. So go inside the water and glide you turn to glide. Okay. The idea is to turn to glide But it's still all right. You just breathe too late turn your head when you start to pull not after your pull. Okay So blow blow turn Yeah, all right, and on the third one is where you say it needs to be harder No, no, no you you like this like The breathing was too close to the water, but that's okay. Just get used to it It's new things. This is the side. You're not used to breathe not at all. So this is this is double order. Okay, Ali breathe Breathe Okay. All right, not too bad. You managed to do something now. I make it easier for you You cannot donate your hands. So left right breathe Left right breathe. Okay, you are yeah, yeah both sides So one time on the left one time on the right and don't forget to blow blow Inhale blow blow inhale. Okay, try to relax more and keep this board on the surface. Yeah, let's go You can you can go late, right? Yeah. Yeah, you can alternate one to turn One to turn It's good. It's good. Everything is new. You lose your balance because of the board at the middle That's completely normal. You need to use your core to manage your strokes and to pull This this makes you very good improvement. Actually when I remove everything, it will feel much easier Yeah, so let's try to finish the lap like this Yeah, and if you can manage to finish without stopping that would be awesome Okay, keep one two Turn at three. Yeah, so keep your board on the top of the water Blow your bubbles turn at number three and one pool accelerate to pull accelerate breathe One pool accelerate to pull accelerate breathe one two breathe one two Going too high on the side breathe Okay, you are improving every lap you are getting better in terms of confidence about this one Okay, the left side when you turn Which is on my side. I think it's this side and when you turn here you turn too high. Come come come So your head right when you turn here Don't don't go up like this. That's what you do. Try to keep. Yes, okay Stay stay close to me your chin here near to your shoulders here. Try to turn on your shoulders. That's right And then chin on your chest Chin on your shoulders Chin on your chest if we're on the side here. Okay, turn turn turn turn So it's like this you go on your shoulders. No, no don't go up on your shoulders your chin near to your shoulders Yeah, turn turn. Yeah, and then back on your chest right now What you do is you chin up and then you turn like that. So there is a huge gap in between. Okay, try to Minimize this gap Because what happens when you do that you feel it you turn and your body flips over Because I don't allow you to kick because your head turns too much and too high you need to turn less and Closer to the water with your chin near to your shoulders instead of chin up. Don't chin high when you breathe Chin down here. Don't chin up like this. Okay Good, we will try one more with this chin and we do half pull and if it's good I remove the board And after if it's still good I remove the board on the front and then then then then you will start to feel better. Okay. Okay, let's go So one pull two pull turn and breathe Okay, this is not bad one bubbles Exhale turn and breathe chin. I should that's better. All right. Come on one two One Turn and breathe Okay Knights it's it's it's a tricky thing. Don't worry. It's the beginning is tricky Just get used to it is like you when you open a bottle, you know You don't you don't twist the head on on one side or another you just turn Horizontal okay, your head is is like the top of the bottle you turn and you go back you don't you don't you know change the direction just Turn and go back. Okay, so Remove the board in between your legs. You are allowed to kick now He will help you a little bit. Okay, some exercise with some kicks So your balance would be easier when you turn your head doesn't mean you have to turn more Just keep it the same and start to glide to turn and breathe All right, small kick to turn and breathe Turn and breathe Turn and breathe. Okay, we stop you're right Too close. Yeah, I want like this Yeah, it's it's easier but because you never do you never do it will it will come with practice It's it's like, you know, you you got to Little details and sensation step by step. You will become more comfortable Because every time you drink water you feel like oh, I don't I don't want to drink next time again So you over over do it And actually the idea is you think by going up you will not drink water But actually you lose your balance. So it's better to stay close and do it, right? You don't drink the water actually if you do close Then if you go up you might still drink but your balance will definitely drop behind You can you can when you breathe you can slightly rotate your hips and rotate your shoulders You don't you don't change directions, but you turn Turn turn. That's okay Yes, you can move your shoulders on the side one shoulder is going deeper one issue is going higher Same for your hips. Okay, you can have this little rotation Give me the board we try to do the same exercise one hand after another Open on the surface. So keep your hands on the surface both together Imagine you still hold the board actually you hold it, but you don't have it see Yeah, yeah, it's like that you swim like that with a magic board. Just imagine you have a board Okay, and we repeat the same. Okay. Let's go Okay, you're right Okay Yeah, yeah, that's that's that's normal you do it a few times on On the other side, but look Now when you turn your head, I want you to remember your first hand You you need to glide don't turn your head and pull with the hand which is supposed to glide When you turn your head the hand on the front is not going down You turn your head to glide up then you turn your head you don't go deep and turn your head Sometimes that's what you do when you turn your head. I look at your first hands the hand on the front Yeah, you turn you turn your head you turn your head and your hand is going down No, turn your head and glide forward slide on the surface You will glide the idea is to not going down the idea is to slide up. Okay, like Superman you just glide forward So turn your head and stretch forward. Don't Okay We do half the pool just now objective is the sensation Let's speed one hand two hand turn on the surface and breathe. Okay That's it turn stop That's it. I'm happy with it. No more than that Okay, better on the side you're used to the other side is getting better than just before but still sinking more You can feel right one side. You are managing to keep it up. Just the other side. You just pull you pull because You you turn your head too late and because you need speed to maintain that that head on the surface If you turn your head after the pool when you turn your head you need speed So that's why your hands a hand need to pull also Let me Turn that's good. See I turn I breathe my hands stays up this one and then I go back Right, but you breathe and then you pull your hands already going down because this one When you turn you turn too late turn too late. So You cannot maintain this speed so what you do you start to pull this one Here on the front. There's nothing on the front. There is always something like a stretch stretch Turn your head and stretch That is to stretch. There is never your hands down always stretch Basically, this pool is less important than the one on the front. You stretch stretch turn your hands stretch Okay, try to feel your hands is going on the surface for The more important is the one like the other one is just pulling is simple But the front one is the key on swimming and the way that I pull is that correct or is that doesn't It's still effective the the pooling there is different theories about yeah, just feel the pool. Okay, so the rate Put to the end good deep with your hands Yeah Catch the water Yeah, and the rest Okay, if you move forward, but the main thing is to Light light don't sink light am I going still a lot to the a bit So open up more on the surface less deep instead of doing this That's what you do. Let's go for this In my head You can go deeper if you go deeper will be easier You can you can look more straight at the bottom. It would be easier Give it a try and tell me how you feel Yeah, so for now what is it is your hands Still going like this and deeper so I will correct this with a board You will learn how to swim with the other board again I will I will force you to do. Oh, no, we will do a touch. It's even better. No need to do a board You will catch your own hands okay, so You must to clap your hands on the surface Cool go touch your hands. You know what I'm saying. Okay. Yeah, you catch your hands try It's it's not simple at the first time, but if you can do it then you will be great for the glide to catch one see two Turn Yeah, yeah, yeah, look you managed to do it a few times correctly I want you to be able six strokes one two turn on the right one two turn on the left six time catch Okay, and then we stop we just practice this. This is good actually Let's try again. So one touch two touch turn your head breathe Very brief and touch one touch two touch No, no, you forgot the other side of So let's let's do it one more time one touch to touch Turn your head and touch and repeat one touch to touch Turn your head and touch. Oh the other thing I wanted to ask you. Yeah when you count so You go all the way back. Yeah, I'm actually you come up here all the way You go to the end Yeah You will go to the end until you finish the stroke on the surface when you finish on the surface Let's leave don't do that. That's tiring for your shoulders. I can't finish the stroke lift up your elbow Let your hand down. So here and then drop your hand forward So pool lift up your elbow drop your hand Yeah It comes from your elbows you lift up your elbow, but your hand is relax Don't keep it up. This is tiring for your shoulders Pull and drop your hands. Yeah. Yeah, just keep it relaxed pull and then relax drop it Okay Yes, one touch two touch turn and touch Just count your stroke one two turn You don't turn. Okay. So one two turn Okay. All right. We did it you did four and three But it's okay. You I got what I want. Can you do it again four and three or three and three? Okay? Three Yes, you turn on the wrong side because you're so used to turn at four, right? It's okay Just give me this I start with one you start with what whatever you start with whatever hand you want You just turn at the stroke three Two Too late touch your hands every time. It's a touch exercise. Yeah, learn how to You know separate each strokes One stroke touch your hands two stroke touch your hand three stroke brief touch your hands. That's right That's right That's good. I the last one on the other side same thing Touch of sensation. It's not too bad Turn and touch Turn and touch. Okay. All right Okay, I'm gonna stop the video because it's getting dark, but we will continue a little bit So now which is great is you manage to catch your hands on the front What is the point of catching your hands on the front is to keep your hand gliding on the surface instead of pulling for pulling Now you pull for the other hand to move forward Remember the intention is to glide the intention is not to pull you pull for the other hand To glide for you don't pull because you need to pull right so focus on the front one The pooling is simple. Just pull. Okay. All right