 Hello, Christian, how are you today? Hi, all good. You good? Thank you very much. OK. So, well, you are doing a lesson for freestyle. Yes. So, hey, what is your main sport, actually? Main sport, kickboxing. Kickboxing. Yeah, I can see this body is not built for swimming at the beginning. You are more a killer, right? Eating and kickboxing. OK. OK, look for the freestyle. Show me what you can do. And we'll try to improve your freestyle today from this, OK? All right, you go just until the corner and then I can have a look. OK. Let's go. OK. Why, you don't have to go so fast. Cool down, shield, easy. Do it again one more time at your own speed. Don't try to go fast so I can have a better look on this. Try to relax. All right, let's go. OK. OK, so I can see this. OK. Hold the camera for me. It's still on. So, basically, right? You are a bit fighting in the water now. Your freestyle has to be more relaxed. Turn less your head, fight less in the water. Use your hands more relaxed when you swim and be more smooth. It's not a fight. It's actually the intention is to glide and to be super relaxed. If you want to swim long distance, you will not be able to swim like this forever. So, the idea now is to do one hand after one hand. Open your hands, don't cross your lines. Your right hand stay on the right, left hand on the left. Pull on the right, relax your hands, glide on the right. Pull on the left, relax your hands, glide on the left. Turn at number three when you turn, ice in the water here. Don't turn too much looking at the sky. Don't turn your body, OK? Try to be just near to the water, ice. Pull back your head before. No, no, it's on, it's fine. All right? Yeah, pretty much, yeah, yeah. Let's go, let's go. I will follow you. So, I want you to go slowly, one hand after one hand, OK? Yeah, and you stop there. Take your time. So, one, relax your hands. Better. Two, three, one, two, three. OK, one, two, three. OK, that's better. OK? How you feel? Better? OK, remember this is the idea. OK. You have to relax as much as possible. You give me your hands here. When you pull, you pull underwater, keep your elbows up. Pull underwater until the end, finish your movement. Then raise your elbows, relax your shoulders, your hands down. And then drop your hand as far as possible to eat the water on the front of you. When you eat the water, glide underwater. Don't drop your hand underwater immediately. First you eat the water, then you stretch and glide. Then you will pull after this. That's much better. We do the same things. Glide longer, stretch longer. Remember the intention? Touch the water, stretch and glide on the surface. Pull, OK? I am on the front of you. Go when you're ready. One, two, relax your shoulders. Turn at number three. One, two, three. One, stretch. Two, stretch. Three, turn. OK. OK. Just be careful when you turn your head. You turn a bit too much. I think you are very stiff. Your shoulders are very strong. You can turn just your neck on the side. Basically you turn. Half of your face will be in the water. Reach if you want. Don't make it complicated. Just turn, simple. You have one eye in the water. Half of your face in the water. Your chin is near to your shoulders. After you breathe, go back to your chest. Lower your head. Don't over turn. Be careful when you turn your head. When you turn your head, what happens here? Your hand also turns. Try when you turn to stretch. Stretch. You stretch and glide when you turn your head. Instead of falling or losing your balance on the side. Remember the rhythm. One, two, three. You see this sound? This is your hand, super relaxed. Eating the water. After the sound, stretch. Pull, relax, drop your hand. Stretch. The more you relax, the more you will go fast. Let's go again. This is less fast. It's better. You are less tired. After 10 meters. The intention is to be more relaxed when you learn. This is cool. We will do the same things. Stay relaxed. Try to feel when you pull with your hands. When you pull the other hand, you need to glide. Relax. Relax. When you pull the other hand, you need to glide. The more important is not the one. Like pulling is the one stretching. Okay? You are here, right? So you pull. Why do you pull? The intention of this hand is to help this one to stretch. You pull to stretch and glide. So you basically pull and stretch. Pull and stretch is not pull to pull. It's pull to stretch forward. Pull to stretch forward. Pull to stretch forward. Turn at number 3. Stretch when you turn. Go back your head before your hands. Remember. Don't look up and cross. Avoid this fight. Instead of this, let's go for head doesn't move. One stretch. Turn at number 3. Go back. One stretch. Christian, not bad. We are getting there. Show me. One. Two. Turn. One. Two. Turn. Good. How do you feel? Much better. If I'm behind you, I know your shoulders and elbows are relaxed. You are here on the side. You pull after the pull. I know you're good if you lift up. So I can see because I'm behind. I can see under your arms here. That's cool. If your elbow is down, I don't see anything. Show me what is under your arms. Then drop your hand as far as possible. Back then you stretch. Remember this intention. It's cool. Let's go last one. Christian, stop. That's so stiff. Slowly, but it's going to the end. A bit stiff. I'll show you something to help you. Basically, you are very strong. Strong shoulders, strong body. It's hard for you to keep your hands close to your body. Yes. You can do something simple. Imagine your nerves. They want to surf in the water. Instead of going up and fighting, try to keep your nerves in the water. Surfing. Your hand is still relaxed and you surf from the surface. Until you stretch your arms, then you keep and you stretch forward. Pull and surf. Pull and surf. My hand is very relaxed. I roll my shoulders and I surf. Keep your hands like and remember, don't surf too close. Don't do like this. Keep your right on the right. Keep your left on the left. Then relax more. This big part of your body will relax more. A fighter can still swim. Christian. Let's go. Let's make it happen. Let's make it happen. Objective to glide. And not to fight. Let's go. Glide, surfing with your nerves. Not too bad. Yes. Relax your shoulders. Better. How do you feel? Getting there. Getting there? Now we have to practice this to be able to swim more than laps of 10 or 15 meters. We will do longer distance and we will practice to make you more relaxed. The more you practice, the more you relax, the more you can swim longer. The more you fight, the more it's tiring. The more you miss your technique and the worse it becomes. So it's all about control your speed and you will increase your speed. If you try to look for the fight you will get at the end very tired. Alright? Let's go. We do it next time. Let's go.