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Coffee (0:35)
Lucas’s Caffeine Pill Experience (1:32)
Jack3D (2:40)
Intro (3:28)
Integrating Swimming and Crossfit (5:08)
Beginners in Swimming (6:18)
First Training Session (10:41)
Two Types of Beginners (14:16)
Basics of Swimming: How to Make It (16:35)
Sprint Tri (20:35)
Technique WOD (22:30)
Post Comments: Mikes Bloopers (28:20)
Total Emersion, Book for Beginners (30:00)
Typical Workout: Beginners, Intermediate & Advanced (32:45)
Plugs (41:18)
Balance (44:55)
Old Freestyle VS New (48:05)
Breathing in Water (50:34)
Breathing & Moving in Water (55:04)
Kicking like a Whip (55:58)
Positioning the Body (56:47)
Intro Before Freestyle (57:35)
Side Stroke (1:00:36)
Back Stroke (1:02:08)
Swimming Seminar: Ask For It (1:03:34)
