| No. | Exercise Instructions | Pictures | Video Clips | Exercise objective & Highlights |
|---|---|---|---|---|
| 1 | 200m easy body rolling over with fins and snorkel, arms to the sides of your body. | |||
| 2 | 150m kicking with a snorkel. | With no fins. | ||
| 3 | 4x100m one arm freestyle. After each 100m stretch tour arms. 25- Body rolling over. 25m- Stretched Doggie paddle. 25m- Hands sculling circles with freestyle kicking. 25m- Body rolling over. |    | Shoulder pain 7: one arm swimming, the other arm is a dragged on to the sides of your body. Stretch 1+2 | Swimming with fins and snorkel. Your weaker arm should be a drag on to the sides of your body. |
| 4 | 100m kicking with snorkel, arms to the sides of your body. | |||
| 5 | 8x25: 25m- Dog pedal drill, going deep, do not stretch to the maximum. 25m- Body rolling over. Repeat x2 to complete a 100. |  | Shoulder pain 6: Dog pedal, deep and without maximal stretch. | At the end of each 25 stretch your arms (do not exceed stretching pain point). |
| 6 | 200m body rolling over with fins, arms to the sides of your body | |||
| 7 | 8 min leg stretching |     | Stretch 5 Stretch 6 Stretch 7 Stretch 9 |