Repeat through the below 3 times total:

60 seconds SHOULDER FLY
60 seconds SWIM PULLS
60 seconds FRONT KICKS
60 seconds REST

Repeat through the below 3 times total:

30 seconds LEFT LEG RAISE
30 seconds RIGHT LEG RAISE
30 seconds LEFT LATERAL LUNGE
30 seconds RIGHT LATERAL LUNGE
60 seconds BACK KICKS
60 seconds REST