 Good morning, Mike. Good morning. How are you today? Excited. Okay, so today we are being Training to make your freestyle better for your triathlon race. Okay, and we have a long way to go But we've been practicing so maybe you warm up you show me how you did progress with the breathing Yeah, you can't breathe every two strokes if you feel tree is too much Okay, and remember basically try to be horizontal. Okay, and if you do well What we try to do today to help you is we're gonna use the fins here to give you more speed with your legs and The paddle for the power of your body. Okay, so it's all on you Not pressure, but yeah It's a bit cold. Yeah Okay, when you start try to be close to the wall so I can have a better view on you and Go easy just show me what you remember Okay, so keep your hands gliding brief at number two See the legs are sinking The butt is very deep in the water. The head is a bit too high. So it's not going to be far away. Okay Okay All right You okay Mike? All right. We are going back slowly. Okay I want you to really try to keep your legs on the top of the water Because now you are really sinking with your legs. It will be very tiring to swim like this. Okay, your hands so far. I Will not give you an instruction even though. I wish you glide longer like last time you did but Just remember your legs. Okay, so chin lower and splash on the top of the water a little bit with your feet Easy and relax. Okay, you can stop before the end. Just make sure when you swim you are not dragging no more horizontal position Okay Okay, let's go. I Try to bring your legs up splash on the surface. Your feet is very deep here Okay, Mike stop stop stop Mike okay Mike Okay, look You can't swim for a certain distance if you really don't put your feet up and your feet are Always underwater at least 30 cm underwater. Your butt is about 20 cm underwater So what I want is you to keep your feet on the surface means your feet need to splash the surface of the water And I want your bum to be almost on the top of the water The perfect will be to see it actually outside the water a little bit If you can't at least is in the water but close to the surface So you're really dragging water because your body is behind is like that instead of being flat. So look Take a board in your hands Okay, just do kicks with your board when you need to breathe pull and breathe You just do kicks you just just kicks no hands when you breathe Okay, just turn your head and pull your hands in the same time one time So you breathe with a pull right remember But your legs You focus on your feet. Okay, you have nothing else to focus now Okay, don't forget your goggles That's the point your legs need to be up. It's it's a must All right, let's go Okay, that's better. Keep it up. Keep it up And that's it Keep it up keep it up And that's it stop. Okay When you breathe don't sink it stop. Okay, Mike. Okay now look Big improvement. I see the splash with your feet. Okay, so at least you're not dragging water anymore Okay, now the problem is when you take a breath Okay with the board. It's okay if you have the board, but your legs sink at that moment So focus on your legs when you breathe Keep your legs splashing on the surface Even though you're breathing and turning your head I don't want your legs to sink go back up sink go back up. I want up all the way. No, let's move back We do it again All right, we the the huge issue is your legs drowning That's the something we cannot learn to swim long distance if you are not able to maintain your legs on the top Okay, so we fix it relax your feet small and fast on the surface when you turn your head keep it up Don't drown it to go back up All right, let's do it buddy. Okay, so kick your legs up Okay, when you take a breath keep it up. That's not bad. That's not bad Keep it up. Don't drown it. Don't drown it. All right back up back up back up. Okay Okay All right All right, Mike, let's do this I give you the fins you really have your kick are really weak So let's put this you know how to use it This is socks. So you put this part under and this part on the top is to protect your feet. Let's do it That will help okay Yeah, you go like this Now today you have to learn how to feel the speed And I want to fix the legs at least with the fins for now the other side the other side This portion is under Okay, I get you the fins So basically this is bodyboarding fins When you kick It's the same you will feel your ankle is moving with it It will give you the momentum of the fins. Okay All right, this one is here. Yeah Basically you have a now a new superpower It should help a lot. It's not too tight. That's good. Awesome. All right, Mike You will like to swim with this I assume So just don't fall when you walk and now you you become like a duck so you Sometimes you got surprised Your balance is a bit different Same exercise your feet behind you. I want to feel up small and fast. Okay when you breathe keep your kicking And relax All right, let's go. All right, keep it up. Okay, pull and breathe That's good. We got some speed finally Pull and breathe. All right. Don't stop. Don't stop. Keep it up. Yes. Keep the momentum And that awesome Okay, how it it works at least you're you are moving So what you got now with the fins is basically what you should have without it But with it you you have the behavior of someone who have correct kicks Okay, and this will also help you to feel the flexibility in your ankle Okay, to not feel like too stiff But more like remember you're like a leaf your feet must be flexible So we do this for one or two laps To make sure your body gets used to that movement and the whole class you will swim the fins Okay, then I can focus on your upper body after At least your legs is no more problem for now Okay, and when we move it you will feel it's very different But at least you will know how to kick on the top He will try to maintain the sensation Let's go Hey the idea is to finish so take your time go slowly the fins give you the power Just feel you will feel if the momentum is good. You will feel you are going You will feel the power pushing you if it's wrong. You will feel a bit stuck. So just relax your ankle. Okay, let's go and breathe When you breathe don't stop the kicking and breathe and kick kick kick kick. Don't stop. That's right Breathe and kick kick kick kick. Don't stop That's right Okay Mike, you all right? Okay, just be careful so far when you breathe come closer to me When you turn your head and breathe remember you have one hand will hold the board Let's say you want to turn on this side when you had to go inside of water Here your hands holding the board. That's what I want from you. Okay I won't see that thing or your arms under, huh? Never do like that inside the other side Same turn inside. Okay. That's good. Okay now When you are in that position inside kick kick your feet. Don't stop. Don't open your feet You have a moment when you stop kicking I want I want you to ever Never ever stop your kicks You pull your hands or you don't pull your hand. I don't want to see a difference on your feet for the moment I want your feet to just keep the splash splash splash No matter what you do with your head or with your hands your legs just do this. Okay What you do is you kick you stop when you breathe Or you stop after you breathe and you restart try to keep it on Okay, the rest is all right. Don't worry. The hand who will fix it. I know you can do the hands We don't we did it last time. So But the legs must be now like Fixed Okay, it's all right Don't forget your goal though If you can do the whole lap awesome And you can breathe on the side you prefer if you prefer breathe on one side only just keep the side you want. Okay There is one side you're better. You're more comfortable You will know just do whatever makes you more comfortable But focus on your legs All right, buddy. It's all right Keep it up splashy Okay I keep the splash. That's right. That's right. That's right. That's right. Okay. This is all right Turn and keep the splash keep the splash keep the splash keep the splash Not too bad All right, buddy Okay I think the right side is better than the left side for what I see Mike breathe on the right side Turn your head on my side. You are more you are more comfortable when you breathe looking at me here So the kick much better. Okay Now it's improvement away the kick. So now let's do it with the only the good side here. All right Remember the first things you need to learn is to be comfortable breathing relax horizontal So we will practice on your good side, right? with your fins Let's finish Keep it up splashy splashy splashy turn when you turn keep your head close to the water Don't stop your legs like you did Good job Okay, we got something Okay, hey, Mike Now this is good. Oh Hey, you did the job your legs doesn't sink i see the splash when you turn your head i still see the splash you stop to open your legs okay we're gonna practice this again and again and then later on we'll practice on your upper body to make your strokes more smooth without the board okay hey this is a good improvement now we keep this i'm struggling breathing today yeah and the more you relax the more you will breathe easily because your tense up it's like it's everything gonna be smoother when you start to get used to it okay just relax and blow your bubbles without holding your breath and the more you will relax the more everything gonna be smoother all right