Notes
200m warm up (50xFC, 50xBC, 50xBS, 50xFC/BS)
25m catch drill
25m catch drill with fists
50m sculling with arms out to front, legs kicking, breathe up
25m sculling with arm bent back/out to the side, legs kicking, breath to side
50m one arm stretched, other pulling
50m one arm by side, other pulling (breath when hand out straight)
50m breathing timing, arms pushing back
25m FC
treading water - 10sec hands down, 10sec hands straight out at surface, 10sec hands on head
treading water - 10sec hands straight out at surface, 10sec hands on head, 10sec hands straight up (last not so good)
treading water - as long as possible with hands straight up (managed about 7 seconds)
diving pool
in twice from 1m springboard
in twice feet first from 5m board