For synchronized swimming world championships the competitions shall be: technical routines free routines and free routines final.

参加花样游泳世界锦标赛必须经过以下几个项目的角逐：规定动作比赛，自选动作预赛及自选动作决赛。

youdao

I am sure that you will be able to gain at least an hour of free time if you change your routines.

我敢肯定通过改变自己的日常生活习惯，你至少可以赢得一个小时的自由时间。

youdao

All you need to do is take a step back and observe your actions and routines objectively to be able to make some simple changes that could give you up to multiple hours of free time every week.

你所需要做的是往后退一步，客观的观察自己的行为和日常生活，以便能够做些简单的改变，让你一周能拥有几个小时的空闲时间。

youdao