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Vertical Kicks Pullbuoy
Start with a freestyle flutterkick in a vertical position, holding a pullbuoy with both hands. This gives you extra buoyancy and allows you to focus on the propulsion in both directions. Increase the speed of your kick and engage your core muscles. Bring your arms into a streamlined position above the water and try to stay as high as possible at the water's surface. Hold this position briefly, then bring your arms back down underwater. This allows you to catch your breath before bringing your arms back into the streamlined position above water again. The challenge is to maintain this position as well as possible without sinking.