Chapter 1: Welcome
1

Welcome to the Freestyle Optimizer!
Chapter 2: Practice lessons
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1. The Catch: Catching water for pressure
3

2. Doggy paddle but no duck: Finding The Missing Pressure Phase
4

3. The right point to submerge your arm
5

4. Rear drive: Missing leg work
6

5. Crow feet & Stilt: Correct foot position
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6. Water sports not sky acrobatics: high elbow
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7. Quality instead of quantity: A too high frequency
9

8. Sea cucumber or Flipper? Body tension
10

9. Stiff as a board? Shoulder rotation
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10. Breathing and head position
Lesson 12:
Front crawl - whole stroke
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- You will find the single errors and tips in the online course, videos 1 through 10
  It’s important to watch the videos in the correct order
  
  Next to each video there is a practice plan to take to the pool
  
  If you can’t watch the other 10 videos, you’ll need the access to the course.
Chapter 3: Bonus Material
13

Bonus: Myth High Elbow
14

Bonus: Literature
15

Bonus: Weblinks
16

Bonus: YouTube Links
17

Swim Material
Chapter 4: Workouts: For every course part you will find a practice plan here. Print them and take them to the pool.
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Workout Lesson 1
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Workout Lesson 2
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Workout Lesson 3
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Workout Lesson 4
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Workout Lesson 5
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Workout Lesson 6
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Workout Lesson 7
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Workout Lesson 8
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Workout Lesson 9
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Workout Lesson 10