50 free flip
50 back flip
25 on back dolphin kick
25 front kicking with paddle board
Repeat 25s x 2
25 half fly half crawl x3
Fins off
50 free
50 breast
25 free with 4 fly strokes x3
25 back (30 minutes)
Fins on
50 free x5 (45 secs)
50 back
Fins off
Tumble turns (30m) x 3