After digging through the "archives", I found a checklist Steve Lochte shared with us about fifteen years ago. I don't think he'll mind us using it. Use this for either a Mo-We-Fr, or a Tu-Th-Sa schedule:
Below are a few videos to help you learn proper technique.
Penguin:
Chair:
Legs up:
Superman:
Regular, streamline, and flutter kicking should be self-explanatory.
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