Introduction
Main Section
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1. Posture drill (2:23)
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2. Timing drill: Leaning Switch (1:50)
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3. Timing drill: One stroke after downward motion (1:40)
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4. Kick drill: Back Skate (0:46)
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5. Kick drill: Kicking on your back (1:39)
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6. Hand movement drill: Single Arm drill (2:31)
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7. Arm movement drill: Fist Swim (2:30)
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8. Long axis combo swim (1:36)
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9. Short axis combo swim (1:54)
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10. Turn Practice (2:46)
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11. Whole Stroke Practice (3:00)
