Notes
Very good lesson - might actually be learning something. Took extra breaks when necessary and missing half the warm up might have helped by not wasting what stamina I've got.
100m warm up 50 FC, 50 BC
Butterfly
25m legs only on front
25m legs only on back
100m legs + one arm
15m full stroke - roughly half a length, then stop, then FC to recover before rest of lesson.
Front Crawl
35m full stroke
100m arm stroke on one side only, switching arm each length
50m ditto, emphasis on swimming on side
50m swimming on side, 5 kicks per arm stroke
50m swimming full stroke as slowly as possible, exagerating all actions where possible.