"A friend loveth at all times, and a brother is born for adversity."
Swim 300m - first 100m freestyle, then 100m breaststroke, then 100m freestyle
Swim 10x 50m sprints on the minute
Swim 10x 50m sprints finning only
Swim 4x 25m under water
Bob for 5 mins, drown proof for 3 mins, then dolphin kick 100m