Introduction
1. Balanced Body Position
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D10100-Introduction - Balanced Body Position (1:01)
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D10110-Jellyfish (1:14)
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D10120-Leaning Forward (1:42)
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D10130-Jump (1:17)
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D10140-Core Body Glide (2:00)
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D10150-Prone Glide (3:13)
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R10151-Prone Glide Initial Position (0:33)
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R10152-Stretching the Armpits (0:41)
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R10153-Engaging the Core (0:40)
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D10160-Single Arm Prone Glide (1:55)
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D10170-Glide with Angled Body Position (3:03)
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R10171-Shoulder Rotation Angles (1:02)
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R10172-Weight Shift (0:51)
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D10180-Core Body Glide (in Deep Pool) (0:48)
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D10190-Prone Glide (in Deep Pool) (0:53)
2. Anteroposterior and Lateral Weight Shift
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D10200-Introduction - Weight Shift (0:52)
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D10210-Single Arm Leaning Switch with Flat Body Position (2:57)
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R10211-Hand Entry with Flat Body Position (1:08)
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D10220-Single Arm Leaning Switch with Angled Body Position (2:43)
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R10221-Hand Entry with Angled Body Position (1:25)
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D10230-Leaning Switch with Both Arms (2:43)
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R10231-Switch Movement (1:13)
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D10240-Leaning Switch from Horizontal Body Position (1:48)
3. Tireless Flutter Kick
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D10300-Introduction - Tireless Kick (0:37)
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D10310-Kick with Both Feet Together (2:27)
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R10311-Kick with Both Feet Together (0:33)
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R10312-Toe Flick (0:34)
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D10320-Kick with Both Feet to Flutter Kick (1:18)
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R10321-Kick with Both Feet to Flutter Kick (0:35)
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D10330-Flutter Kick with Prone Position (0:59)
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D10340-Creating an Angled Body Position in Kicking (1:36)
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D10350-Flutter Kick with Angled Body Position (1:02)
4. Stable Recovery
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D10400-Introduction - Stable Recovery (0:56)
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D10410-Maintaining Switch Form (1:58)
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R10411-Switch Form (1:00)
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D10420-Recovery with Submerged Elbow (2:35)
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R10421-Medial rotation of the Elbow (0:35)
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R10422-Initial Movement of Recovery (0:52)
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R10423-Arm Swing on Recovery (1:03)
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D10430-Recovery with Submerged Hand (2:07)
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D10440-Switch with Submerged Hand (1:38)
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D10450-Recovery and Switch (1:54)
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R10451-Recovery and Switch (0:35)
5. Propulsion with Switch
6. Face-up Breathing
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D10600-Introduction - Face-up Breathing (0:44)
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D10610-Back Float (2:13)
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R10611-Back Float (0:36)
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D10620-Face-up Breathing Position (1:39)
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R10621-Face-up Breathing Position (0:37)
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D10630-Rotating Down with Leading Arm (1:23)
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R10631-Rotating Down with Leading Arm (0:36)
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D10640-Rotating Up with Leading Arm (1:12)
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R10641-Rotating Up with Leading Arm (0:36)
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D10650-Rotating Up and Down with Leading Arm (1:23)
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D10660-Rotating Up with Switch (1:11)
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R10661-Rotating Up with Switch (0:37)
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D10670-Face-up Freestyle Breathing (1:56)
7. Sideways Breathing
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D10700-Introduction - Sideways Breathing (0:46)
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D10710-Sideways Breathing (1:39)
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R10711-Sideways Breathing (1:14)
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D10720-Sideways Breathing with Switch (1:31)
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R10721-Rotating Movement on Breathing (0:54)
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R10722-Sideways Breathing with Switch (0:59)
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D10730-Sideways Breathing with Recovery (1:20)
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R10731-Sideways Breathing with Recovery (0:58)
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D10740-Freestyle Breathing (2:35)
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R10741-Freestyle Breathing (0:47)
