 Hello Cristiano, how are you today? I'm good, how are you? Yeah, good and you? I'm good, thank you. Yeah, good. Alright guys, so today we're gonna do a video to help our viewers to improve their freestyle and actually how to learn how to swim freestyle, more relaxed to be able to swim longer distance. We have made a video to help how to breathe correctly. Now let's make a video how to relax your muscle, relax your body to be able to swim long distance. We have our beginners, they swim usually, beginners very fast, very tense. Otherwise they are like robot, super fast, otherwise they are going too fast with movements. And we try to switch from this stroke to a stroke where instead of you will feel very relaxed to glide as far as possible on the surface and to be able to master your freestyle for long run, long distance without being tired. Okay? Okay. So, when I observed the beginner, can you help me with the video for this? Yeah, okay. Let's present what is a beginner, a style of a beginner? Yes. The beginner most of the time he swims too fast on the arm and he's too tense, he's very tense. He fights with the water. Show me a fighter. Alright, so that's you turn the arm fast. Yeah. You fight, you are not so relaxed and you get tired usually after 10 meters. Yeah, very tense on the arm, use a lot of energy because of the reason. Let's try now to apply the rhythm where you are more relaxed, one hand after one hand, glide your hands on the surface and completely relax your stroke and relax your arms. So, less speed, more slowly, more glide. And stretching. And stretching. Can you show me? That looks cool. So, basically right between the first version when we have our beginner swimmer swimming like I go fast, I turn and I turn. Relax your arms. Pull and stretch, relax your arms. Pull and stretch, relax your arms. Okay. So how from the step one where I'm fighting, go to the step two where I'm able to swim long distance and relax, there is some exercise very simple to do. The first exercise which is working very, very well is to be able to, you can help yourself with the wall here. Put your hands on the wall. Pull underwater all the way to the end. When you finish your pulling at the end, over there, lift up your elbows, try to keep your hands near to your body. Don't put your hands in the sky. Don't put your hands far away. Just keep your hands relaxing at your hands. No tension in your fingers, okay? The more you relax, the better you are. Pull your stroke, finish your stroke. Lift up your elbow, keep your hands relaxed. And you come forward. You can move your hands like this to feel you're more relaxed. If you're not relaxed, your hands will be like this. So, exercise one. Pull, lift up your elbow, touch. Pull, lift up your elbow, touch. Pull, lift up your elbow, touch. And you practice only on one side. The other hand is supposed to be maintained on the surface. If you're a really beginner, you can put your hand on the wall. If you are okay to do it, you can keep your hands on the surface and repeat. This one stays up. I pull. All the way. Elbows up. Relax, relax, relax, relax, relax. Touch the water on the side as far as possible. Then stretch. Pull. All the way. Relax, relax, relax, relax. Touch the water. And stretch. That's good. Pull. Relax, relax, relax, relax. Touch the water. And stretch. Okay? This one stays always on the surface. When we do it by swimming, if you want to, you want to turn it? Yeah. So, only one side? Yeah. Turn every three? So, every four? Every time? No, you can turn every three. That's fine. Same hand. And one. And one. And turn at three. So, the left hand stays on the surface. You can pull your right hand three times. And at the stroke number three, take your breath. That's right. Okay. So, you do the lap with only one hand? Yeah. And turn every three. Can you show me with the other hand? And I will look under water at the same time. Don't forget to stretch here on your arm. Pull on the left and stretch the right hand. All right. Got a swimmer which is a virtue. Pull. Lift up elbow, relax, relax, relax, relax. Go back and stretch. Pull. Lift up elbow, relax, relax, relax. Stretch, go back and stretch. Oh, no. If this is still tricky, if you are not able to master this, there is another exercise. Really simple. Really helpful. You're gonna have a pool. Hello. Hi. You're gonna pool with your hands. Under water all the way behind. You keep your nail inside the water. Imagine then your hand is like a surfing hand. You want your hands to keep inside the water the nail. Feel the water gliding just on your nail outside the water until the end. So basically I'm gonna pool to the end. After my pool, I'm gonna lift up my elbow, but I don't put my hand in the air. I keep my nail in the water and I let my fingers surf in the water. You see this? As I am surfing with my nail. My hands super relaxed. So basically look. It's like I am palming like this. So this I know I am relaxed here. Don't be tense. This is not right. This is not right. Just relax. Relax your finger. Like you are alging the water like a vegetable. Like a tree with the wind. Be like a leaf. The more you're like a stone, the more you're gonna sink, the more you're gonna be tired. The more you relax like a leaf, the more everything is smooth. So next exercise. Pool until the end. Elbows up. Keep your nail in the water. Make sure they don't go up. Surf to the end. Surf to the end. Surf to the end. Keep the water and repeat. Pool. Elbows up. Relax, relax, relax, relax. Eat. Pool. Elbows up. Relax, relax, relax. Eat. Okay. So we will do it with only one hand. Yeah. Pirono, can you show me how you do? Yeah. Okay. Relax. Alright. Keep the surfing. Pool. Keep your hands gliding in the water. That's right. Super. Now you can see the sugars and the elbows are very, very relaxed. Super, Pirono. So I can see I'm relaxed with my elbows and my shoulders. Can you show me on the other side? I want to look in the water. To see it in the hand doesn't go up, but stays in the water and glides. Yeah. Slowly. Excellent. So you need to feel the sensation of your hands touching. It's like, it's actually a good sensation. You can feel the water passing your fingers in between. Okay. Now, let's talk about the tension. Usually the beginners, the guitar, because of that tension. Now you can glide your hands on the surface. After you pull, relax your shoulders. Lift up your elbows. Keep your fingers relaxed. Glide outside the water. The real freestyle, you will be actually not touching the water. You will be flying out. But you fly with your hands near to the surface. Because the same things, you don't surf anymore. You just fly above. But my hands still relax, okay? No more this straight in the sky. No more elbows with like a robot. Try to be smooth. I pull, relax. Drop your hands. Now the rhythm. Don't control. At the end, the idea is to drop your hand. To drop your hand as relaxed as you can. If you control, you put tension in your muscle, you cannot relax. If you relax, your hand will be dropped naturally. So imagine, I got a stone in my hand, and I send it to you. My hand is relaxed. Hey buddy, take my stone. I send it to you. See my fingers relaxed? It's the same. You got the spoon. You lift up your hands. Now, you have this stone in your hand. You want to drop it forward. Pull. And drop the stone. I send it to you. Pull. Lift up your hand. You got this stone. Drop your stone. The more it's big, the better it is. You've got to understand. You have to be relaxed to look for a new gem. The more you tense, the more it will be small. The more you relax, the more it will be big behind. Relax. Big forward. Drop the stone. Shoulder stretch. Pull. Relax. Drop the stone. Pull. Relax. Drop the stone. Now, the last tips, guys. You swim freestyle. Your idea on freestyle is to go forward. So stop to relax and go on the left side. Or relax. Go on the right side. Okay? Don't swim crossing your hand. Okay? You will hand up like a snake. What you want to go is to go fast forward. So keep your right on the right. Keep your left on the left. Pull. Elbows up. Relax. Drop your hand as far as possible. On the right side. Don't go for the middle. Don't go for the outside. Just forward. Pull. Lift up. Go on the left side. Okay? So basically, look at your shoulders. Stretch your hand forward. That's your position on freestyle. Okay? No more like this. No more tension. No more arms up. Okay? Relax. Okay, guys? We go for a demonstration. The more you relax, the faster you swim, actually. All right. One. Two. Three. Drop your skin. That was awesome, Piero. Very relaxed. Your hands flying above the surface. Yeah. Big amplitude. I can't have my shoulders when I come forward. I can't cross. You show me your last one. I'm just on the front of you. Don't go too fast. All right, guys. When you're able to master this relaxed movement, non-stop, stretch yourself on the surface and feel more comfortable. That's when you will realize that by being more relaxed, you will be able to swim longer distance. We've been being tired. I hope this video helps you. Don't forget to download our Swim2Fly app on the App Store. And you can visit Swim2Fly.com if you want more tips. Piero, no, thank you for coming out. Beautiful. Thanks. See you again soon. Yes, see you.