海登的右腿上，裤子被卷到膝盖，一块从他爸爸的举重器材上取下来的塑料板，正套在他那超级大拇趾的底端，每隔大约一秒钟的时间，他便上下伸展或弯曲一下他的大拇趾。
His right pant leg was rolled up to the knee, and on the end of his big toe was a plastic weight from his dad's weightlifting set. Every second or so, Hayden flexed his toe up, then down.
左腿保持轻微的伸展，右腿开始踢水直到做完整个的踢水动作。
Right leg kicks through to finish kick and left leg remains in slight extension.
右腿继续通过膝盖伸展下踢。
The right leg continuing the down kick through knee extension.
呼气上身伸展向右到右腿的上面，注意弯曲要在髋关节，而不是腰部。
Exhale and extend your torso to the right directly over the plane of the right leg, bending from the hip joint, not the waist.
吸气，慢慢的伸展右腿，然后左腿，让腿通过脚跟向外推。
Inhale and slowly extend the right leg, then the left, pushing through the heels.
吸气，慢慢的伸展右腿，然后左腿，让腿通过脚跟向外推。
Inhale and slowly extend the right leg, then the left, pushing through the heels.
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