Vertical Kick (VK): in deep water with your legs straight down kick flutter kick (freestyle kick). Focus on long legs, narrow kicking from the hip, minimal knee bend, pointed toes, straight body (no bend at waist), and kicking both directions. Make sure your kick has no bicycle peddling motion to it (no circles, kick back and forth). You can keep your hands sculling gently in the water or challenge yourself more with your hands out of the water.

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