 Hello Eman. Hello. How are you? Good. Thank you. How are you? I'm very good Eman. Okay, so today big news. First lesson for you. You told me you are not swimming much but I want to check what is going on. The pool is not too deep so don't be afraid. Just show me what you can do from here and then we'll try to improve your skill. If you are comfortable we can try freestyle. If it's a bit hard we will learn how to swim with confidence first. Maybe you can go over there. It's not too cold? That's the deepest right? Yes that's the deepest. Okay take your time. Okay it's not too bad actually I really thought you are afraid on the deep end but that's okay. Hey man that's that's not so bad. It's very tiring and I can't breathe both sides. Yeah I can see you breathe only on one side and now you get very tired. This is the farthest I've swimmed. I don't know how. I don't want you to swim fast. Actually swimming fast is not a very good idea when you don't know how to swim very well. Swimming more slowly is better. Okay this looks like a bit like a freestyle but the problem is the proper freestyle. Your legs need to be higher. Your head needs to be deeper and you need to have more glide. Basically you just move in the water at the moment so it keeps going forward but there is no glide so you exhaust yourself. My legs that's my biggest problem. My legs keep on sinking. Yeah sinks and this is due to your head which is too high as well. If your head is too high your legs gonna sink especially if your body buoyancy is negative. Means if you sink naturally in the water that's even worse and many people have negative buoyancy so it doesn't help. I have negative buoyancy. My legs gonna sink if I do nothing. So maybe we can try to go back. This time don't swim freestyle. Try to keep your your hands inside the water all the time and swim like a tiger. You have seen the video on the confidence and slow down. I want you to go on the other side without being breathless. How do I breathe? You breathe anytime you want. You blow your bubbles every time you run you can chin up. Look forward chin up and use your hands for that. Remember what I want now is you to not be breathless when you go the other side. Okay so take your time. Okay Aiman if you want. I think more. Yeah because you keep your hands outside so keep your hands in the water. Look the ground and try to swim like this way. It's more tiring if you get your hands outside okay. Just relax and paddle in the water. In the water. All in the water and relax. Okay that's not for the speed. Try to just breathe comfortable. Okay excellent super slow. Okay all right. Okay that's yeah yeah you go super slowly that's not a problem. Okay that's just what I want. You are trying to swim like two three meters like this and piece your breathing. Now we are trying to learn how to not be breathless and after when you're super slow and super comfortable we will learn the glide. Okay so keep it slowly relax. Okay big bubbles. Okay all right. Yes now your legs you need to remember you have to splash the surface of the water. Don't let your legs sink make sure your feet are on the surface splashing it. Every time. We try again. Okay kick kick kick. Okay that's slightly better. Can you feel and inside your feet the splash? Okay that's what you want. You want to keep it up. If it sinks make sure you go back up quickly okay. Sometimes you gonna sink up up up get back up. Same things we just finished and we can start freestyle. Blow your bubbles five seconds. Make sure your legs are up on the surface and relax. Yeah I mean you sink you're really underwater. Okay all right amen. Let's try something. I want to see your buoyancy. I think you're negative quite a lot. So take a don't take a big breath just be in a in a bold position. You hold your knees okay you you tight hold your body you look under water and you wait do nothing just wait don't take a big breath when you go so I will see if you float or sinks. Okay you still float. The hair in your chest makes you float more okay so you're not completely negative where you're gonna drop. Some people just boom they hand up on the ground and they don't move. So you still float a bit okay now let's learn how to do your freestyle. Your current skill is not too bad for a freestyle. You told me you do 20 meters but you're exhausted and that's not what we want. We want you to be fine and relaxed okay because when you got tired it's stressful when you get stressed if the water is deep you got to panic you got to panic you exhaust yourself more then you have an accident okay. So what we want to do is teach how to be super relaxed and breathing so I will put the camera on my head and I will start to help you. That's great okay still red? Red button? Excellent okay so okay man put your goggles on your eyes first. We will learn the arrow position remember in the videos you just push kick with your legs up for five seconds and blow your bubbles. Okay good job I want your kick so far you're kicking like this I want your kick to be faster and small. You see in this that's what I want but sometimes it goes down sometimes it goes up I want only on the surface and bubbles yes much better. You alright? One more time very good keep your legs up on the surface and stop. You alright? Okay that's better so now another tip to help you to have your legs going higher just look deeper of your head the more you look down the more your legs behind will go up. Straight down. Straight down you don't even look where you go actually you just look the bottom straight the bottom. Hands or like this? Yeah your hands you can open your hands if you want like you see your shoulders are wide like that keep your hands on the same line. Okay just going forward each of them like a like a rail of a train and there you go good you alright relax your legs more be more smooth not tense the more you tense up the more you sink the more you go slowly the more you relax the more everything gonna be faster. Not too bad not too bad one more time take a big breath and again relax remember you okay yes okay not too bad now let's practice the stroke. Let's tiring for legs so fast right? Huh? Let's tiring for legs to do it so fast. No if you relax your ankle are actually smooth so what's happening is like you see my hands like turn like this that's hard yeah if you relax it will be like a bit like a fins you know so you just that's not tiring but it goes fast if you do like that's it pertains that is harder so just more relax your feet and your toes must be relaxed eventually they can touch each other okay so now we do the same thing you're gonna do pulling with one hand and then go back on the surface and wait once you're on the surface with one hand you pull the other hand and wait so you start with your kick you maintain your kick and you do one pull touch the water two pull touch the water and then we will stop from there so the pull is taking it to this point yeah yeah the pull the total pull but you keep your head underwater okay start with your legs stop okay just two pull okay good now don't go deep make sure your hands when you start to pull the other hand you see what happened you pull with one hand and this end start to sink sink sink sink now you want this end to keep on the surface to keep your body horizontal gliding on the surface so when you start to pull of this one you can pull deep and powerful this one stays up stretch your hands that's what you want to learn today is to glide so to glide what happens is when this one pull this one doesn't sink this one stretch and glide okay and then you go back when you go back drop your hands you have to let me relax relax your shoulders relax your arms and drop your hand this way like drop it okay look imagine I give you a ball here and you throw the ball there just let it go this way okay so same things with your help both eye and you drop the ball here drop it there so you pull relax drop your hands forward and you let go your hands yes but not deep you drop on the surface and you stretch okay so pull relax drop it stretch it to stroke just to stroke first one was good you pull with this and I think and this one was that that was good and after you pull yeah this one was good and then when you did this one this one sinks no drop just to stroke see my hands I show you there is no drop I pull a stretch back I pull a stretch back when you put you sink no okay keep stretch we do we just do two I don't want you to swim fast we do only two but I want you to separate clearly don't start to move like this you do one completely separate then the other but look pull and stretch this one I only look the first hand the hand which is on the front it's okay when you go back touch the water then the other go and this one stretch don't do this every time you pull you are going down here so make sure you focus on stretch okay pull this one stretch up that's right keep going touch the water stretch up touch the water stretch up keep it up here touch the water okay and one after another okay you don't do together later okay no you are you are starting to pull before the other one is back you have to separate you know what if you don't want to separate it's fine you can you can do only one side I'll just do it again you try again okay so okay it's still sinking okay stop amen we'll stop for now we'll do another exercise to make it easier because you are doing together your hands I want completely separate so I will ask you to swim only with this arm this one that's a new objective okay doesn't move doesn't swim do nothing else but stays on the surface all the time so you're gonna do like this pull this one stays on the surface pull again this one stays on the surface it's this one sinks you lose the game okay I want to see the skin above the water and your fingers stretching forward this one can pull okay three he sinks a bit but it goes back okay so we can do it better now try this one swim with this hand this one stays up let's see how it goes I'll keep it up and stretch it forward that's right that's right that's right okay stop you all right stretching helps yeah of course that's the point swimming is actually pulling and stretching on the other hand okay it's the motion they they walk together if you pull with this hand this hand pull for this one to stretch you have to remember you pull and you stretch go back pull and stretch every movement you do with one hand behind the other one need to stretch forward okay now look I will put my hand below yours here you don't touch it if you touch it you're too deep that will tell you you're going too deep so you stretch on the surface you're not stretching down okay okay we swim only with one hand so I okay this one swim okay so I put my hand under you don't touch me here okay okay better I know you're more focused now the other side hi same thing don't touch my hands here this one more troublesome you're getting deeper you want to try again yeah okay three strokes only no need to swim long distance but when I go like this the body that's normal yeah but that's why when you pull you you accelerate when you pull just go faster when you pull accelerate go back pull accelerate go back and the water there isn't small acceleration for your hands but remember don't sink here okay so one two three stop okay I'm okay with it the other side two three stop perfect back on this one and go two three that's right relax you're very tense okay it's good now the execution is correct but you are too stiff so try to be more relaxed yeah you are like a tense up okay so that makes you actually doesn't help you put a lot of energy to be torn and it doesn't help for your swimming otherwise now you got the intention okay so what are we gonna do I will carry your legs I will be behind holding you and I want you to do one touch the water wait two touch the water wait three touch the water wait it's not one two three one touch and have a break two touch and have a break three touch and have a break completely separated it's not swimming with you know the movement fast so one no no no no you're assuming like you do one and you do two okay one touch wait two touch wait one or two seconds you I want to see a pose where you are like this you go back to this position you wait one second then you move again yes okay you relax when you need to breathe you can breathe at number three so now you do one wait two wait breathe wait for breathing what I need to do turn your head and pull to start the head yeah turn your head if you can turn with half of your face in the water it's better than if you go too high so turn very close to the water keep one eye in the water and you turn when you pull you pull you turn your head go back okay but same I want to break in between you have back your head yeah something like that and don't worry about your legs because I carry your legs so you will not sink okay I want you to focus on your hands and I want you to relax keep it up relax your arms turn when you feel comfortable so one touch turn touch one touch two one are you okay okay turning it three one two three yeah we if you want to learn how to turn both side it's turn at number three so you turn one time on the left side and one time on the right side and you get you repeat if you turn only on one side it will be every two or every four stroke but every tree is good because he teaches you how to balance both side okay okay and remember turn your head when you pull you have not much speed so it's easier if you turn early you want to turn you turn first okay yeah you turn and you pull in the same time you go back before your hands flying back go back your head there you go and you want to turn here you turn first pull in the same time go back your head before your hands okay yes yeah your head goes back before your hands fly back so it will it will give you a timing where you turn your head earlier it will be easier okay when you got a lot of speed then you can turn your head later because you have the speed to glide but no now you have no speed so it's easier if you turn early okay I still hold you we go separate hands one hand to hand turn your head and repeat don't wait better how you feel of course now you start to do what I want you to do now it's really important I want you to separate each stroke for you to feel it okay and to don't messed up or mix all movements so please wait until the other one touch when you have that sound then I'm okay with the other hand but don't give me this before you touch start to pull that that's the last stage okay the last stage is only when you're good with the first one which is separated one after another and not this stage this this is real freestyle but I want to go back on the separate first yeah separate everything and take your time okay so one and touch to touch turn your head breathe and touch one two turn one two turn good one okay we have a good beginning until half maybe the pool and then you confuse a bit at some moment and then you drop it but we got a good beginning now relax you just need to count its discipline count in your head one two turn and repeat this it's boring it's always the same thing but don't lose the don't lose the counting don't lose the timing bubbles bubbles breathe bubbles bubbles breathe that's it okay if you can go on the other side with no mistake that's great and you see I heard I hold your leg so you don't worry about again yeah I will always hold big guys until this is fixed I hold your legs okay are you relaxed relax that's good breathe and touch one two wait you're messing up that was same good at the beginning it's okay I move on the side because I'm on one side so don't worry about this just focus on your one two turn you you sometimes turn at one turn one turn no one hand two hand turn on the right without the support yeah of course you can but just go slowly remember separate so one hand two hand turn okay that's what I'm saying if you have no speed the breathing is harder to make good this is why you need a little bit of speed and you have to turn when you pull so it helps you want to turn you have no speed pull and turn together so you can breathe while you are pulling all the way okay if you turn after you have less speed then it's hard to breathe but yes try again one two turn one two turn yeah the first time you did not breathe you have to try to breathe so we can do an exercise like this go back to only one hand okay one hand two hand breathe and stop only the same hand as the one stays on the surface have a break one time have a break change hands same thing one hand two hands and breathe okay see what you did you breathe of course that's that's the brief at the beginning one hand two hand turn at the beginning and pull don't pull and turn after you will be late we do again this side so one two and breathe you okay okay okay okay one two and turn yeah and relax okay this is why don't we separate everything for you to got the motion and to relax one two three only one time is enough okay you know what I'm gonna help you with holding your hands so you can turn at the right time this hand touch me this one stays on me turn relax relax relax it's like that just relax when you breathe now you see you go up with your head you're like this okay yeah that's when you breathe okay I want you to go look look where is it look look look look here look here see here there is a hole here I want your head to be inside the hole not on your arms so you got to go deeper with your head and raise your arms here is good if you go like this it makes your legs sinks okay so you go in the hole okay and don't worry as I said your hands here it's not going to sink I carry it you turn and you pull together okay so one turn okay one two turn relax relax okay I carry you keep going this is good breathe and go back turn go back okay that's good but you keep your head on the side too long remember when you pull your breathe when you finish the pool you go back your head you go back your hands don't keep your head on the side while your hand is going back okay so we do this exercise I carry your hips a little bit maintain your balance just run two turn go back we go until the end like this you're not used to breathe this side right so this is good because it teaches you the right thing at the side you never use so you can use it on the other side after if you can remember the feeling of being relaxed that would be great okay let's go to the ladder I bring you there okay so one turn go back here too late one breathe go back your head breathe go back your head breathe go back your head okay go in before yeah and it's okay you just very I can see you're very concentrated very tense up but okay relax everything when you turn is like opening a bottle we turn we close so you turn and you go back one hand two hand breathe go back don't breathe and stay too long okay just we keep going less tension okay I want you to get the support to relax because you're not relaxed once you are more relaxed you try without just relax more one two three relax okay okay wait wait okay now the problem you turn your head too early okay yeah you turn your head before you start even to have the intention to move so you just need to do it together okay when you do this you do your head together and back not head first if not you eat your arm see boom so you do together and going back one hand two hand yeah and together together yes that's it when when your hands start you turn in the same time you don't do your head on your arms you need to start to pull but you don't do it after the pool you do it in the same time one hand two hand together okay and that would be good if it's good I'll let you try let's go we are going anywhere it doesn't matter where we are going we just practice we are going right here okay so one two together go back okay that's a good one one two together go back one two together go back yeah my friend this is good two together go back yes hey that's great I like this more relax I can feel your arms more relaxed the momentum is good you're gonna try a loan that's remember I don't carry your legs so you're gonna sink more when you breathe you have no support you're gonna sink even more so stay relaxed if you tense up you will sink even more so you will almost not be able to breathe okay yes one harm only the one we practiced I so one two yeah you forgot to breathe my friend okay it's okay it's okay it's okay I didn't breathe yeah I forgot but actually the good point compared to just before your hands stays on the surface your strokes are more clear more pure your legs more so you're starting to you know you did you just swim that distance in three strokes last time in three strokes you swim out of the distance so you are you are starting to glide more okay but one two together and that's it so one two that's it okay you're learning we've got my support you're learning that was slightly too late and not and not turning off and not breathe it did not breathe yeah I did not breathe because you're you turn your head but your face is still in the water so you cannot reach the air right to breathe if not to drink water so practice again we stop one two turn a little bit more in brief if it's too hard I will give you another support on your legs okay you managed to breathe but you did a brief when you go happy with your head you know that was not yeah yeah that was not a brief when you go deep down here it's okay usually it's it's people are scared so that's the natural response is to to go up with the head is to reach the air more okay it's natural if you want to swim good you have to keep it flat but look I will hold your legs we try again I'll just do once without holding once you like to be on your own once once sure go ahead yeah brief of your head inside one two brief I not too bad actually that was better one two brief okay listen there is it's okay you managed to do two times and you still breath you still manage to breathe two times even the position of your head is going too high huh yeah you're like this the first time was good the second time you go like that okay you have to go down here and keep your eyes this one inside the water your face is cut in two by the water you just try one yeah you can I want you to try without your legs so you come here okay he wants to do everything on the first time you forgot to breathe ready okay look practice here this is easy you have no legs here as you keep your legs on the ground you will do one bubbles two bubbles brief ice in the water go back so I can see if you're doing well keep your head on the water under yeah you keep your both ends here okay look under water and show me so one okay two and breathe hey brief brief correctly yeah yeah and that was too late huh you brief when you start to pull do more bubbles and turn now too late you need to brief at number three you forgot to brief at number three one hand to hand turn one okay two turn good hey you see you are the water is still here you have to turn to manage to be here practice that was the timing was good one two turn your head brief honey come on yes and finish go back ahead one two and breathe okay don't stop yes one two and breathe and back it's like this just turn more clearly you turn you keep turning you find out how much you want to turn you know just turn one two turn go back one two okay better you okay that's that's what I want you turn you want a brief you turn for real if you turn halfway you will not you know you will keep your head under water you will lose time just don't turn your whole body just remember your chin near to your shoulders brief your chin near to your shoulders here back one two brief okay target your shoulders it helps if you don't target your shoulder that's what you do now it's too high okay so if you're on your shoulder keep your head low turn more your head and you don't have to touch it your shoulder it's just the direction just you need to pull in the same time so basically it's here okay you're not too far from it but you're not going like this where it's away from it okay you are in in the direction where is your shoulders okay that's you are trying to go on it okay just turn normal but don't do this don't go chin up okay don't go chin down on your shoulders either you just turn but practice here is very good because you learn how to do it alone if you're good here after swimming is the same let's just need to the kids one two here yes you have to look this way okay you look towards me you don't look behind you don't look above here you just look on the side okay here and turn a little bit more because you're still in the water okay you want to try on your own by swimming yeah well we can do both arm if you separate I'm okay okay right left turn okay I look two things very good first the first two strokes very good you did one and you wait to and you wait that's congrats much better you turn too late remember you pull at number three and then you told yourself oh I need to turn that's too late one hand two hand turn and more relax so one two and turn too late okay you're too late too late look the first things you have to do is to turn your head when you start to move your hands okay one two turn your head turn your head now when you start to pull okay I will hold your legs and I carry you it will be easier for you to feel it and then when it's good I'll let you go on your own okay relax I don't want you to messed up that was good the first three very good and after you start to go crazy one after another stop to move your hands in the same time separate that was great slowly no it's not it's not good you turn you turn your head and your hand is already going down while your hand doesn't stays up keep your hand on the surface when you turn your head until this one is back I want your hands to be otherwise I will ask you to touch your hands every time you're gonna touch the front that that that makes sure then this one doesn't start before this one is back you can touch it if you want if you touch it then there's an obligation if this one is gone you cannot touch it keep it up keep it up okay okay that was better that's what I want I want you to separate everything and slow down okay let's keep swimming more but slow down separate you can touch your skin if you want hand to hand turn and breathe one two no no no no no don't lose the counting one hand two hand together one hand two hand together you make it more complicated you make it more complicated in your head you make it no no no just one two turn one two turn say to yourself and slow down the speed one two turn okay one two turn okay two turn to turn good to turn on to turn that was good I get confused sometimes count this as one one is when it hits one is when you pull no no okay if for you it's when it hits it it can be but actually one is when when you when you do this so one two turn do whatever makes you achieve this task okay alright that was good so we go back together same thing okay and when you feel better when I feel you're doing better you see I start to increase the speed and it feels good right to glide you can feel when I go faster I thought I was going myself yeah not yet let's go we have some more time my next students are coming so let's practice relax on go to crazy you need to keep your counting slowly yeah your counting went wrong you go too fast one two turn one two turn not good yeah super slow okay keep it slow it doesn't mean because your counting is slow then your speed is slow you will feel the speed can go fast because you have amplitude okay slow down slow down you need to slow down your counting messed up sometimes so just go slowly and focus on the correct counting the first three super good and then I don't know why you change you start one two three and then after one two three one two three one two three oh slow down slow down you make it worse like no pressure chill yes correct slowly slowly slowly slowly keep it slow that was much better they were there was more slow and at the end you just lost it okay yeah you go again last one okay last one turn slowly one two turn keep it slow one two turn keep it slow one keep your hands up keep your hands up keep your hands up keep your hands up keep your hands up sometimes a bit confused but you you go back to normal so you managed to lose it get back to it lose it again get back to it remember keep your hands up okay okay how you feel good okay we have to learn how to more more be relaxed okay