WEEK 4, Day 2: Rest Day. Remember to stretch. Are you stretching your calves and quads? These are important to keep loose to avoid shin splints and ilio-tibial (IT) band problems. Today's swimming tip: You'll know it because you feel it: most swimming power (some experts think nearly all) comes from the arm muscles. Here are some pointers on getting the most out of your arms when you're using the freestyle stroke: --Your arms should alternate continuously, with one arm pulling while the other recovers; there is no pause or rest phase. --As you put your arm in the water and pull, imagine reaching over a barrel--that's how it should feel.
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