 Hi Yannick, how are you? I'm very good, thank you! Ok, so today we are going for a lesson of freestyle for your triathlon. Currently you are doing some triathlon race, and in some weeks you will go to Phuket to do a 300m swim. No, 1.8, but for now your average speed is... Two minutes roughly per 100m. Ok, so what I can do today, we check how you swim and from how you look on the swimming we will work on the speed and the sensations. Can you show me how good you are? Excellent! Ok, go easy on me and I'll follow you. Ok, go easy on me and I'll follow you. Ok, super, nice. It's very relaxed, which is great. Try, when you enter the water, your hands is slightly going to the middle. Let's try to open up more. Keep your right hand on the right side, your left on the left side and don't go to the middle line. Just open up your hands and try to swim again like this. More open. Ok, slightly better, less sneaky. Relax your elbows, stretch forward. I keep going, there is 10 more meters. 50 meters, cool. How are you? Ok, do you prefer it? Do you prefer it when it's more open? Do you feel the difference? Yes, I feel the difference, I guess. Well, it feels a lot more dangerous also. I'm not really pushing outwards, but more along the side. It's more when you enter than I want you to open up. When you touch the water and you glide on the front, less middle, more open, more underwater, don't worry, just look for the pressure under your hands. Ok, so there is 40 meters from here to the end. We can do another time like this. Now your kicks, when you use your legs, try to kick not so big like this, but smaller, just smooth on the surface. Faster? Not more powerful, still relaxed, but slightly smaller, so slightly faster. Ok, how do you feel about it? It's a different feeling though. I feel like I'm kicking a bit harder, but I guess it's just compensating maybe. Actually, you're still too big, and amplitude. Try to have it really small, even if you don't focus on the speed, just to minimize it, so just small and fast, but if you focus on the smaller size with your feet, for your hands, that's much better. More open like this, actually gives you a more straight direction. Then if you go middle, you're slightly snakey. Ok, let's go. Yeah, that was better for me, in terms of instructions, that's more fast and smaller, so your legs are actually less drowning, more horizontal. The faster you kick, the faster you maintain your legs on the surface. If you're too big underwater, you actually drown a bit, so you drag water. If you drag water, there's resistance, you go less fast, but you should not be tiring, so the legs are actually very soft. In long distance, it's just to balance your body horizontal. In sprint, it gives you power to move forward. In endurance, it's more to stay horizontal. Now your hands, you need to have a bit more rhythmic, just take the camera, so you're here, right? Before you just like this, and you cross the cut. Now you open more. Let's move. Accelerate underwater, you feel the stretch. Same kicks, same hands, just more rhythmic. Yes, I can feel the acceleration. Your arms are like going straight away. Now your heart, you should feel your bit like getting up now, is okay in terms of, okay, let's chin lower a little bit. So same things, you kick smaller, you open your hands left on the left, right on the right, you accelerate underwater, you throw your hand forward, you stretch forward before the pool, and now you chin lower. When you breathe after the breathe, you look on the side, and then you chin on your chest after. Okay, you breathe, you throw your hands, and then you die. With your chin on your chest, accept you don't look forward. Try at them, sometimes you must look forward, but when you don't, you basically sink to the lake, nothing much under the ground. So the more you chin is low, the faster you go, because the more horizontal you are. Good, keep it low. Did you try to chin lower? Yeah. How you feel about it? It's a different perspective, because I don't think I had the right direction yet. You lose vision, but in terms of speed, do you feel a difference? Yeah, you do. You feel you glide faster? Yeah, clearly. So it's not important to see where you go, actually. Just when you breathe on the side, you check if you are pretty much at the right direction. But when you swim, you must just look down under water. You don't need to chin up to look forward. You can look forward outside the water, during the triathlon, exactly, you look for the scenery, you look if you are at the right position, but if not, when you swim, you swim. You just focus on the sensation. Don't focus on the scenery, focus on your sensation. So chin lower, focus on the glide sensation. That's better in terms of speed, that's better in terms of sensation if you start to feel it. So just be used to it. Lose the vision, and let's try again on the same small kick, less vision, and eventually when you don't know where you go, you can chin up one time, like triathlon, you know, and then you see how. Let's go. Hi. Smaller kick. Keep your legs fast and small. Don't run your back. Glide on the front. So how is the sensation? Much nicer in terms of the gliding. You can feel less, I guess, interference. Probably the drag that is normally created. Yeah, it's about the drag actually. It's exactly this. You head low, so you enter the water better. If your head is high, you just push the water with your head forward. So now your kick's smaller, your head lower, you feel better glide. There is two ways to improve. We improve on your capacity of being stronger in the water. It means we go faster, we push forward, we pull stronger. That's pretty much physio. And in terms of techniques, if you are well positioned, then you just need to be used to the good position and just force yourself to go faster. It's like running. You run correctly, now you just need to go faster under the timing. For today, in terms of correction on the techniques, I'm happy with what I got. Now I'm going to work with you on the intensity a little bit. And we will start to the timing. And next time, we will see how it goes. Are you okay? Anything like this? Stop the video for the technique at that part. Bye, bye.