freestyle 600 meters
5 underwaters @ 1:30
freestyle with fins 750 Meters
5 underwaters @ 1:30

5 min of drown proofing, include at least one front and back flip.

50 sit ups
50 pushups

5X200 meter sprints on track @ 35 sec.
50 sit ups
50 pushups

1X800 meter sprint on track @3:30
50 sit ups
50 pushups

3 sets of single arm KB swings, super set with two arm KB swings. 35lb 8 reps of single and double handed. (24 swings per set).

50 push ups
50 sit ups

10 reps 8 count body builder
10 Led lifts
10 push ups
10 jumping jacks
10 20inch box jumps
10 flutter kicks
bear crawl 50 yrds all as fast a possible

Are the sprints @35 secs mean that is the time I need to aim for before I begin again? as in I run a 30 sec 200m, rest 5 sec then begin again?

That morning I ran on an indoor track which is 200 meters around. The corners are very tight and to keep injury down i have to run it conservatively, so my time was 35 sec. The rest I took was to walk 200 meters before starting again. Because of the walk it was a pretty long rest probably minute and a half or so. I also ran in BDU's with running shoes. I apologize for lack of explanation.

No its fine, I just remember from my swim team days that the intervals times were all you had so if you completed it quickly you might get a couple seconds to rest. I too am on a shorter track and would have the same problem with tight turns, thats why i asked. Thanks for your explanation