Notes
Full 200m warm up. 50 FC, 50 BC, 50 BS, 50 FC
Doggy paddle
100m
100m concentrating on arms, bending at elbows, keeping elbows high
100m full arm, recovery underwater (between DP and FC)
(I'd never done doggy paddle before this lesson)
Front Crawl
100m swimming on side, 5 kicks, then switch smoothly to other side
50m sculling on front
50m full stroke