Breastroke Drill 4: 2 Kicks 1 Pull (Focus on body position)

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Breastroke Drill 3: No Arm Breastroke (Focus on Timing: Breathe, Kick, Glide)

Breastroke Drill 2: Wall Arms (Focus on small pulls)

Breastroke Drill 1: Wall Kick (Focus on frog kicking)

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Flip Turn Drill 6: Full Flip Turn (Focus on the breakout)

Flip Turn Drill 5: Turn and Glide (Focus on pushing off straight)

Flip Turn Drill 4: Slow-Mo Flip and Plant (Focus on landing on the wall)

Flip Turn Drill 3: One Arm Kick-in (Focus on timing the last stroke)

Flip Turn Drill 2: Two Arm Kick-in (Focus on timing flip to the wall)

Flip Turn Drill 1: Lane Line Flips (Focus on good summersault)

Optional Backstroke Drill: Single arm back (Focus arm pull pattern)

Foggy Prison

Optional Backstroke Drill: Spinner Drill (Focus high tempo)

Backstroke Drill 6: Full Backstroke (Focus arm position, straight up)

Backstroke Drill 5: L-Drill (Focus arm position, straight up)

Backstroke Drill 4.5: L-Hold Rotated (Focus arm position, straight up)

Backstroke Drill 4: L-Hold (Focus arm position, straight up)

Backstroke Drill 3: 6'n Roll on Back (Focus head position, eyes up) #swimsmart

Backstroke Drill 2: Single Arm Kick (Focus head position, eyes up)

Backstroke Drill 1: Streamline kick (Focus head position, eyes up)

Optional Butterfly Drill: Wrist Slap (Focus on reaching high in the water)

Optional Butterfly Drill: Thumb Drag (Focus on low arm recovery)

Optional Butterfly Drill: Butterfly with Freestyle Kick (Focus on faster tempo) #butterfly