Lesson One Cooperate with Gravity: Cleverly use gravity to achieve a sense of support, comfort and confidence. Lesson Two The Past of Least Resistance: Minimize energy cost by learning fish-like body positions and profiles. Lesson Three Swim with your Body: Use weight shifts, instead of fatigue-prone arms and legs to spear your body through the water. Lesson Four Perpetual Motion Propulsion: Connect powerful, effortless hip drive to your stroke and kick for maximal speed with minimal fatigue. Lesson Five Relax you Recovery: Use a compact, relaxed recovery to channel energy and power where they do the most good. Lesson Six Seamless Breathing: Breathing skills that get your muscles the oxygen they need and make your stroke more powerful and effective. Lesson Seven Turns that Save Energy and Time: All the details for the easy and airy open turn, and a flip turn that s faster and easier than ever. Lesson Eight The Secrets of Speed: The fool-proof way to convert an efficient stroke into more speed.