Introduction
Main Section
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Drill 1: Superman Glide (1:43)
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Drill 2: Superman Flutter (1:06)
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Drill 3: Superman Glide to Skate (1:10)
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Drill 4: Skate (with Kick) (1:22)
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Drill 5: Switch Rehearsal (Single Arm) (1:16)
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Drill 6: Switch Rehearsal (Both Arms) (1:10)
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Drill 7: Recovery Rehearsal (1:18)
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Drill 8: Walking Recovery Rehearsal (1:03)
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Drill 9: Walking Recovery to Swim (1:35)
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Drill 10: Back Balance (1:04)
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Drill 11: Sweet Spot Breathing (1:11)
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Drill 12: Skate Breathe Skate (1:30)
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Drill 13: Two Switches with Breathing (1:10)
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Drill 14: Breathing Rehearsal (1:16)
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Whole Stroke Freestyle (1:12)
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Sync Swim (1:00)
