0. Stretch
1. Run 15 minutes (to get over to the community pool)
2. 4 lengths breast stroke (warm up)
3. 5 minutes of eggbeater (treading water) with hands raised out of the water
4. 4 lengths kicking (flutter board extended out in front of body - holding core tight)
5. 4 lengths sculling head first
6. 4 lengths kicking (flutter board extended out)
7. 4 lengths sculling feet first
8. 4 back crawl
9. 4 front crawl
10. 50 Jumping Jacks in the water
11. 4 elementary back stroke
12. 4 breast stroke to cool down
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