Notes
200m warm up
Breast stroke
100m BS kick on back
100m 2x kick, 1x arm pull, repeat
3x competition 30sec pushing another swimmer (tug-o'war/wrestling) (2x BS kick (easy wins for me!), 1xFC kick against his BS) (count as 25m each)
Butterfly
25m dolphin kick on front
25m dolphin kick on back
100m dolphin kick on front, pulling with 1 arm, other extended
25m butterfly (full stroke, race (a draw, but only because we're both crap))
2 dives from 5m platform (feet first, straight in)