Both dropping back and coming up feel pretty secure now, more a case of getting the rhythm and making it consistent with the breath. Once the rhythm is nailed, the plan is to slowly tweak it bit by bit bringing the feet a little closer together dropping back and losing the splayed feet coming back up.
Find myself really looking forward to drop backs now, couldn't wait to get home. I think I did 18 in this one, lost count. A few weeks ago I grumbled my way through three now I'm having to force myself to stop and not over do it.
First couple of days I was feeling a little stiff but this morning was fine and I went through Intermediate without any discomfort. I'd been wondering how Kapo would feel but it was pretty much the same as usual, no better no worse.