Workout

100 Kick with fins (all four stocks, one at a time)

100 Kick (all four stocks, one at a time)

100 Pull Buoy (all four stocks, one at a time)

100 Drill (all four stocks, one at a time)
Free: Kecchip, kick, hand drag, swim
Back: Lane line or one arm, kick, hand twist, swim
Brest: two kicks than hands, kick, two kicks than hands, swim
Fly: one arm three times for each arm with kick, kick, one arm three times for each arm with kick, swim

Swim (all four stocks, one at a time)
25
50
75
100
Go back down if you can

OR

Just for free, do a 500