 Hello, Pierrono! How are you today? I'm good buddy, how are you? Yeah, good. You can see sunny days, so we are good. Excellent, it's sunny. Alright, so Pierrono, today we will help our viewer on swim to fly to learn how to swim freestyle, long distance, and how to breathe correctly without being exhausted after a few meters. So the objective is to be able to swim maybe 50 meters or more and relax. So beginners usually get very tired very easily? Yes, they get very tired because they don't have the good reason on their arms first and because they don't breathe properly. I can show you, the first step for you is to learn how to fix the reason on your arm and then we will speak about the breathing, how to improve the breathing. What is the reason on your arm? The reason on your arm is to swim. You don't need to swim too fast, you need to swim slowly and keep one arm on the surface, every time one arm on the surface. You pull in the water, pull hard and then when you come forward, you stretch your arm on the surface to keep the arm. Alright, can I see what it looks like a beginner? A beginner? Most of the time they swim too fast on their arm, so I will show you how they swim like this. Okay, this is what we have observed? Oh, I see, I have seen a lot of people swimming like this. So basically what I observe is they move their arms too fast, they don't try to glide after each stroke, they just keep moving and moving and moving. There should be no position, they swim too fast, they use a lot of energy. So, how to use less energy and to swim faster? To use less energy, just to learn how to glide, you need to stretch your arm on the surface and swim one arm before the other. I show you, you just need to stretch on your shoulder, put your arm as further as you can, I show you what you have to do. Okay, so basically one pull, stretch and glide on the surface after each stroke. You slow down the rhythm, you glide as far as possible and you stretch on the surface. I just keep one arm on the top. So I just saw you don't swim very long, now you just swim like maybe 6-8 meters, is it enough? It's okay, for now we just need to fix the rhythm. We don't speak about breathing on the first step. If you are able to swim with this rhythm for about 6 strokes, we can say that the first step is okay. Okay, can you show me the 6 strokes with the correct rhythm? One hand after another, pull, touch the water, stretch forward, then pull. No need to go fast with your arms. If you swim too fast, you will use a lot of energy. The goal for you is to... Okay, we practice this. So you take one breath, 6 strokes. So one stroke, pull and glide, pull and glide, pull and glide, pull and glide. Alright, Pierrot, can you come back another time? I look underwater and I look from the front. Slowly, my friend. Big breath. Keep your hands on the surface. I see. Don't sink your hands. Stretch forward, one hand after another. Alright, alright, so just before the beginner, they usually paddle and paddle and paddle. Now just touch the water, glide as fast as possible. After the glide, pull underwater. Relax your arms, go back again. Can I try underwater to look at me? Alright, thank you Pierrot. So the idea is to make sure your hand doesn't sink. Yeah. And you glide for 6 strokes to 8 strokes from now. Yeah. To keep your arm on the top, just stretch on your shoulders. Okay. So I touch the water, I stay that. Yeah. I stretch my shoulder to go as far as possible. Yeah. And I pull on my arm, then I come forward and I reach up. When my other hand pulls the water, at which moment do I need to pull? You just put your arm forward. Before you put your hand in the water, you can start the other movement fast. So you will pull with this one when this one goes back? Yeah. Back and stretch? Back and stretch, okay. And you relax? Yeah. So, when you are able to do that for 5, 6 strokes, we can speak about breathing. So breathing in swimming is not natural at all. It's not like running or cycling. Cycling and running is more natural. And swimming is totally different. So yeah, that's true. You have friends, they are super good runners, super good bikers. They are terrible in swimming. Yeah. And they can only swim to 25 meters in freestyle. And they get out of bed. So we will speak about the inhalation in freestyle and the exhalation. The most important to be efficient in the water. All right. So the first thing is about exhalation. Exhalation in the water, you need to blow on your nose. Blow on your nose and blow out in the water. You mean blow from your nose? Yeah, blow from your nose and blow in the water. Don't blow out of the water, just blow in the water. I can show you in the water how I blow on my nose. Is it possible to blow from the mouth as well? Yeah, of course. Normally, for in competition, we blow with the nose. If you don't be comfortable with the nose, you can blow with the mouth. It's good to blow with your nose because it avoids getting water in your nose. Okay, if you get water in the nose, you can blow from your nose. If not, you can do from the mouth. Yeah, you can do from the mouth. The most important is to exhale in the water. How long do you exhale? So that's the second step. You need to exhale completely, but you need to control the exhalation. You will blow two big bubbles at the beginning. You will blow small bubbles at the beginning and then big bubbles before to turn your head on the side. So you accelerate the blowing. Yeah. You blow slowly first and then the more powerful. Just before you breathe, you need to finish your blowing. Yeah. So we don't speak about, you know, the breathing reason. You can breathe every two movements, every three or every four. There is no rules. If you are comfortable only on one side, you can breathe every two strokes or every four or every three strokes. It's okay. We just need to control the breathing and keep blowing all the way. I can show you on the same exercise, just we keep the same reason. So I will show you on four strokes. I start small exhalation and at the end of the third movement, I will blow big exhalation. Okay. It's the breathing reason. You show us how to blow during four movements in the water. At number four, you take a breath, turning your head. Yeah. Can you show me just before swimming, just right here, standing up? Yeah. Like this. So bubbles, one strokes, bubbles, two strokes, bubbles, three strokes. Turn your head at number four. Breathe. One, two, three, four. All right. I see. And you have to repeat this without being tired. So we can see the difference. I start small exhalation and then I blow big exhalation just before to turn my head. How do you turn your head exactly to make it comfortable? Yeah. When I turn my head, the most important thing for you is to keep close to the surface. If you put your head up, your legs will sink in and you will create resistance. The goal for you is to stay as close as possible to the surface to keep the horizontal. So when you breathe, you can put your ears on your armpit. Just stretch your arm and keep staying close to the surface. Okay. Just to make sure, I turn my head in the water, half facing the water. Yeah. But here, I have seen many people, they put their arms right here. They put their head, they line on their arms like this. Is it correct to do that? Like this? Yeah. They roast? No, it's not correct because they will pull down on the bottom. For you is to keep the arm on the top so you can just keep your arm like this. The difference is your ear on your armpit, not on your shoulders because you will pull down. In the water, we can say half of your face in the water, half of your face out of the water. The goal, it's not easy. Don't worry. Maybe you will swallow water for the first time. It is very important to stay close to the surface. If you breathe too high, you sink. Can you show me? Yeah. I'll show you. Just like this. I will change the reason. Now I will breathe every suit so I can breathe one time on the right, one time on the other. Okay. Every suit. So bubbles, bubbles, turn your head and breathe half face. Bubbles, bubbles, turn your head and breathe half face. Bubbles, bubbles, turn your head and breathe half face. I can see the idea is to go slowly with the arm. Yeah. No acceleration, relax. Of course. Okay. I keep exhaling slowly at the beginning and just before to turn my head, I will blow out a big exhalation before to turn my head and take a big breath on my mouth. Okay. Exhalation in the water, inhalation out of the water. All right. Can you show me? Sure. So I'm going to breathe every suit. Okay. Pull one time, pull two times, turn at number three, ice in the water. Pull one time, pull two times, turn at number three, ice in the water. Make sure your hands stays on the surface of the water. Awesome. So I saw your hands. You pull, you touch the water, you glide forward, you stays on the surface. Yeah. Can I see from underwater? Yeah. So now this guy is able to, if I repeat correctly, step one, turn your arms one after one to glide on the surface without drowning your hands. Yeah. Step number two, learn how to turn your head at the rhythm which is comfortable for you. Yeah. One eye in the water without pulling your arms down to keep your arms gliding forward. And blow bubbles during the strokes, acceleration to finish the bubbles. Yeah. Control the breathing. Very important. Most of the time you will get out of the breath, not because of the inhalation, but because of the exhalation. So you need to focus on the exhalation, how to learn, how to control the breathing, how to blow small bubbles at the beginning and big bubbles before you can end. The goal is to keep oxygen in your lung a bit. If you blow two big bubbles at the beginning, I can show you what the beginners do. They blow two big bubbles at the beginning, they breathe every three, but on the second movement there is not enough air in the lung and they get out of breath very easily. What happens if you don't finish your bubbles? What happens if you don't finish the bubbles? If you keep air in your lung and you turn your head, we call this the hyperventilation. So you will have too much oxygen and you will get out of breath also. So you cannot fill up your lungs with correct oxygen and you will keep the wrong oxygen. It is important to blow completely and control the exhalation. Okay, what if now I can do that, right? I have learned now to keep my hand on the surface, one hand after another, gliding relaxed, stretch forward. I know how to turn my head every three, but I am practicing after ten meters. I am like, why is it still like that? So if you are still out of breath, I turn my head correctly, I blow my bubbles correctly, I glide correctly, but I am still tired. You are still tired, most of the time it is about the exhalation. It is maybe because you blow bubbles too early, blow big bubbles too early or you don't blow enough, you keep air in your lung. Is it a good idea if I am tired to maybe slow down and relax more? The goal on your arm is to swim slowly, to focus on the exhalation, to take time to exhale completely. Okay, can you show me what is a super relaxed swimming if I am too tired? Relaxing, no problem. I will breathe every time on the right side, so I will breathe every four movements so you can see my head. Sure. One, two, two, three, four. Oh cool. I like when you slow down your speed, your arms and your strokes look more relaxed and you go slowly and you relax more. For what I have experiences, people they get tired usually because they go too fast, they tense up too much and they don't relax their breathing. So it is like fighting in the water instead of feeling it. What is the more important is to feel right, to feel you glide, right? Yeah, to feel gliding in the position or horizontal position and to feel that for one stroke you can swim a long distance. Okay, Kero, I think is there any other tips you want to say? No, I should please talk about other things. When you are ready to start the training, you can start to practice the reason and improve your breathing. Normally at the end of this training, you are able to swim a long distance. If it takes time, you need to keep practicing. Okay, it's not easy for the first lesson. It's a sport, it's not easy, but you need to keep practicing. Alright guys, thank you very much for watching the video. I hope it will help you. Keep practicing, increase your distance, give us your feedback and don't forget to go on SwimFly.com and to download the Swim2Fly app on your app store. We will be happy to help you for the next video soon. Thank you, Kero. Thanks a lot, bye. See you again.