 Hey, Michael, how are you today? I'm fine, thank you. Okay, it's the first time we are having a lesson together. Yeah. Edgar told me that he's giving you some tips. It's a few lessons regarding your freestyle. So, you do try it, right? Yeah. So, you're like an Ironman competitor, or...? Yeah, so half Ironman more. Okay, you are going on the longer distance. Yeah. So, the idea today is to see your freestyle and to see how we can help you to reach better strokes. Yeah. Okay? Okay. Okay, awesome. Can you show me the inner foot? Maybe one or two laps? Yeah. Can you show me one more time? Yeah. And try to relax more, so just finish and do easy on this, okay? Okay. The hips are sinking quite a lot. And there is no glide on the front at the moment. The legs are sinking a little water. His head is like shaking everywhere. Because they mean... You look very fit. I have to say, you look super fit. But in terms of skill for the swimming, there is a huge gap between your looking and your performance at the moment. Maybe for biking and running, you've got much more good level. And for swimming, it would be a big problem if you don't reach like a way where you should use more. It's your usual performance at the moment, okay? Yeah. Okay, so basically, when you're in the water, you should be horizontal, you should be gliding, and you should not be fighting, and you should be very relaxed. And at the moment, for what I see, your legs are sinking, your hips are sinking. So it's like you're full of stone, and you are attract by the ground. So you need to breathe for your body to become diagonal, horizontal like this. And you move your head a lot, side to side, and you're stiff on your arms. So you accumulate all the negative points to help you to increase. So today, let's see if you can do very simple tips to be more horizontal. Yeah. Okay? First of all, when you breathe, let's get the breathing. All right. Oh, that's good. Yeah, this is maximum. Yeah. All right. All right. You are super stiff. Okay, so basically, try to be stretching your arms more. Yeah. Fingers to the sky. Okay, your head stay down, shin on your chest. What we're gonna do is just push on the wall. Yeah. And glide. Okay? No kicks, no strokes. Just kick slowly. Yeah. Blow your bubbles, okay? And then we go for the streamline on the surface. Okay. We do two times. Okay. So your hips sink immediately in your legs as well. Yeah. You go back, this time you kick on the surface, small and fast. Same thing. Skip your hands on the front, okay? Okay, when you start, you start with your hands on the surface. It's simple. Your fingers far away. Yeah. Then you glide from there. Okay. Put your head below and just let it go. Sinking strength. Speed. Actually, your style needs a lot of speed because I think your density, your PNC is very negative. Yeah. So you just attract. Okay. Push faster. Yeah. Kick smaller and faster. It's a bit too big, so you need to smaller and faster kick. Okay? That's too light. You are too deep. Yeah. So you need to feel in your feet your little splash, okay? Yeah. So one more. Very small and very fast for your kicks and no strokes. Just feel. You can mess in the past. Yeah. If it's too tight, let me know, we will fix it better. You know, you're so good, but your body is so heavy for the water here. It's like that. Yeah. I can feel, even when you go, I try to carry you. I feel like, oh my God. Yeah. It's an anti-cap. Some people, they just float. Yeah. I don't know. Not at all. You kind of sing very fast. Yeah. Okay. So now we will do the same things and you keep your hands. When you know you are horizontal, then you will do only one hand pulled deep inside until the end and I want you to now relax your arms when you go back, I want your elbows to lift up and I want your hands to be super soft, jelly-style and you throw your hands, imagine I give you a stone in your hand and you throw the stone to this guy in front of you. You throw it there. So you pull with your paddle, still head underwater, lift up your elbows, imagine the stone, throw the stone up and you throw the stone on the other hand and then after you will do the other side. Pull, elbows up, hands relaxed, throw the stone. Okay? So we will do two strokes only. I execution of being stone throwing and relaxed. And then the kicks. Yeah, always the kicks. There is no more this sound since we start we let it sink. So we do again more about your kicks and try to touch your hands because if you touch the water your hands on the front is sinking. So basically you are not swimming on the surface, you are already going down like a series. Yeah. No. If your hands already go down you will follow. Yeah. Keep your hands up. I want to see your skin on the top of the water and I want to see your splash behind. Like two or two straight. It's cool we do small distance. Now we you need to feel it we fix the techniques. Okay? All right. Better kicks this time was less sinking. Your hands okay it's a body. Okay? Yeah. It's not so bad, right? But you have to make the effort for this exercise to be on the surface. So let's say I want this to not be wet almost. Keep it up. All right. Two strokes on there. Okay? How you feel? You still feel like you fight a lot or you feel like okay if I start to go up more go down with my head go up with my hand I'm more horizontal. I feel better with the kicks because now I feel like I need to touch the water. Yeah. All right last time you don't know. So I used to do the kicks more on the water and I feel that my body is a bit more right. When I do it on the water I still have issues with my hands going in the water. Okay. Now we put all your body at the maximum on the surface. Okay? So legs wet not bending too much and hands higher you're still here. Yeah. Make the effort to put your shoulders up stretch forward it's here okay? Remember the intention. Yeah. Stay on the surface and lie on the front. So don't do this. Okay, let's go. Two steps this time your legs no more. We have to fix the legs right but the hands fall. Yeah. Otherwise we've got the hands right but the legs open up this body. See your stiff right? Yeah. Let me try. Stretching. Yeah. Stretching. Yeah. Okay. That's the idea you need to be more. Okay. We can do it relax more. Okay. Raise. Let it go. Start from the wall. Yeah. We will continue at a small distance until you feel better. When you feel better I give you a good boy for your leg. Okay. I'm okay with this. We go again like this. One. Two. Okay. Two. At least correct the techniques even you are like a bag of stones. Yeah. We will fix it by you have a lot of power that's not a problem. Yeah. Okay. All right. What is good what is wrong? You know by yourself Yeah. I'm sinking. I'm wrong. Yeah. I prefer you to stop at that moment until you continue swimming and fighting. Yeah. When you're training when you're in the race right you are with all the other triathletes it's the race. Yeah. Okay. You don't want to stop you want to finish you're swimming to start where you're good your bike and your run but but then you're on the training side swim only when you're good. Yeah. Okay. So you lose your techniques to the full body. That will just help you for now have to focus on the arms now. Yeah. So same things one and two with the kicks you have to be lazy with your feet. Remember this is your main point you're sinking from the back so keep it up. Breathe at number three we see how you do your breathing first. Okay. Balance because of the full body this is good actually because it will help you to less sink from your legs and you will amplify the wrong movements. Yeah. If you do much you will flip over. So the pull boy is very good tips. Okay now for what I see you overturn your head right when you breathe put your head in the water just keep on your feet but just blow the bubbles. Okay when you turn your head turn you are like this. Yeah. So all your face is going up so what happens if your head goes up your legs behind sinks. Yeah. Since without going up with your head your legs already sinks then your legs just go your chicken almost. Yeah. By turning your head inside the water here stay on your feet actually. See then you turn your head you can breathe right. Yeah. If you are like this portion by the water it's not breathing like this it will sinks your head it's breathing like this it will help your legs to stay happy. Yeah. So just do the bubbles we will practice like this go the bubbles turn ice in the water go the bubbles turn ice in the water keep your ice you are still doing correct but you see your head goes in this anger going up. Yeah. So now the idea is imagine the top of your head you want to put it down instead of going like this you want to breathe head down so you go inside with the top of your head. Yeah. Chin near to your sugar top of your head more in the water you will incline a little bit. Okay. Let's see if it works on the ground okay. Try again. Yeah. We will do like this not number three when you turn yeah down like we just see yeah and your arms to go behind your head I will help you with my hands turn ice so now listen if you pull then you have not speed much yeah and then after turn because you turn after your pull and then after go back with no speed you will drown so now I want you to turn your head turn in the same time and you will go back before your arms pass your face so pull and turn at the beginning go back before your arms pull and turn at the beginning go back before your arms alright we try this one slowly two turn too late my god it's too late I want you to turn when you do this one you that's an habit you have to change this one yeah okay let's go on the other side same things one two I tell you turn you need to turn it's not after straight let's go straight two turn a bit late one slightly late slightly late okay I know you have you have this habit since many many training now I want you to change the moment you turn make it earlier as early as you can you see I'm gonna say one pull two pull turn at the beginning I pull and I turn same time not pull first turn after okay so one two better keep going one two turn okay I think it's correct with your turn now it's like it's time to use your legs to be more horizontal you're sinking with your legs same things one two two one Michael your legs are deep yeah better timing that's I have nothing to say about it I'm happy with what you give me for now okay you need to learn how to relax more yeah but your legs I cannot accept to be like this you can you have to make it horizontal yeah okay it's like it's like you you handicap yourself from the beginning yeah and it's already hard enough for you so make your legs up we start with the splash open and you feel your legs up then we can start the stretch okay that was good you did legs up and then when you turn your head what happens your legs you turn your head it happens like this you're good at that so no you turn your head kick strong on the surface make it still up your legs stay there no matter what splash yes one two splash splash that's it cool that was good difficult unfortunately there's a lot of things to think at the moment okay that's another thing right it should not be thinking it should be feeling so for now it's a lot of new things the more you do it right the more it feels right the more you don't need to think you just need to feel okay so that was good I want the same things legs up when it's up one two turn one two turn with your hands on the surface and you splash always on the surface especially when you turn okay that was good splash turn try to not be like huh you have to be more relaxed the more you are relaxed the more you will swim faster the more you tense yourself the more you will sink it's hard one more time that was good hi if I'm not under your hands like definitely much better than just before continue it was a long way for us yeah I have to tell you the truth no I think you can definitely improve a lot but you have a long way before you got your Ironman smooth oh yeah I know but definitely great because this is very challenging and what I want you is to start to feel this right yeah two and turn and I will try to catch your I will do your legs for yourself after to help you to feel it hi two stretch and breathe alright that's not too bad okay now let me try something we will go slowly this way and I will carry your body so I want you to try to relax as much as possible and don't forget your legs because someone behind will be in charge okay and I just want you to focus on your hands one by one turn at number three two and one I relax two I relax turn at number three one okay relax this top portion okay focus on your arms okay I'm happy with what I see okay there is something very good for you if I carry your legs you can do your hands much more relaxed when your legs are like ah fighting fighting fighting so if your hands get more relaxed less tense yeah it will give you the speed your legs will with the speed fly easier yeah basically the legs in freestyle for try at a long distance is not very proportionate it's more balance yeah but you have so much little speed yeah they just drown you know and for you you can switch energy to bring them up so I will carry your legs you focus on your stroke now try to relax more yeah you know no stiff yeah one glide pull and glide turn at the beginning relax and glide stretch forward don't worry the legs anymore focus on your stroke upper body okay good better turn two turn two turn one okay I'll help you wow hey how you feel yeah it's better right yeah I just I just take away what kills your freestyle yeah which is your your BNC super negating yeah and the fact that you drown your legs and spend a lot of energy yeah yeah okay so we do last time I think for today that will be good enough yeah try to remember today to relax very much discussion your legs drowning we will fix it in few exercise but I think so what I see the more you will learn how to relax the person the more you will got better speed then your legs will just flow out okay so we go back we try to don't stop until the end and if at the end I push you and let you go yeah just keep on the stroke you keep the same momentum yeah feel the sensation alright alright talk to feel better yeah so I feel that I really grab up uh huh so when I get in the water I really come stiff I'm sure okay but the last one was way more relaxed different way more in control because I'm I'm in charge of behind yeah I can tell the difference is huge between when you are alone with your legs thinking and you fight yeah and when you feel like okay I don't have to worry about this part behind me yeah I can focus on my upper strokes yeah and then everything is more relaxed it's so much better for me as well so okay we will do hopefully some more class to make this happen yeah and once your stroke on the top will be super smooth and you have the power here then your legs will just need to be balancing behind you more relaxed the more you tense up that's now you are like this the more you tense up the more you will draw yeah you need to you know chill and relax yeah that was cool thank you my girl thank you we do it again and yeah hopefully next time we'll be even better thanks my girl