PT
Swimming
200m warmup
500m sidestroke
500m freestyle
500m with fins
200m cool down

Sprints
20m ½ pace x 2
20m full sprint x 3
40m ¾ pace x 2
40m full sprint x 3
60m full sprint x 5
80m full sprint x 4
100m full sprint x 3

Lower Body PT
Squats 10,15,20
Lunges 10,15,20
Frog Hops 10,15,20
Heel Raises 10,15,20 (each leg)
Jumpovers 10,15,20
Dirty Dogs 100 (each leg)

Neck exercises
Up/down: 35
Left/right: 35

Results
500m sidestroke:10.44
500m freestyle: 10.24
500m w/ fins: 8.50