1 x 50 Freestyle kick with FINS and a Board
3 x Streamline to the flags.
1) Lock your thumb
2) Squeeze your ears
3) Look down.
Push off the wall in AIRPLANE on surface with no kicking and get to the flags.
Do it again, underwater
3 x Streamline to the flags then 3 free strokes + a flip at the end. No breathing.
1 x 25 FREE w/ FINS holding the bottom of the kickboard. One arm at a time.
1 x 25 BK Kick w/ FINS in soldier position.
Lay on the bottom with your back and head touching
BONUS: put two feet on the wall too
3 x Streamline + 5 FREE + 1 breath during the 5 strokes. Keep 1 goggle in the water when you breathe.
1 x 50 Kick w/ FINS and a board.
At half way, do a handstand, then turn it into a front flip. Do it 3 x.
3 x Streamline on BK to the flags after the flags do 3 backstroke strokes. Count when your thumb exits the water.
3 x Streamline on BK to the flags, after flags do 3 BK then roll on belly and do a front flip.
1 x 25 Free with FINS
1 x 25 BK w/ FINS
Flatten yourself like a bug against the wall; all body parts must be smashed against it for at least 4 seconds.