One lap for each exercise unless otherwise noted:
-    Walk (2 laps)
-    Breast Stroke
-    Side Steps (2 laps)
-    Free Style
-    Walk Backwards
-    Jog
-    Knees to Chest/Heels to Back Stretching
-    Lunges
-    Backwards Lunges
-    Side Lunges
-    Free Style

Stationary Moves
-    Arm Raises (Squatted position, 10 straight ahead, 10 to the side)
-    Torso twist (Lunge position, arms extended)
-    Squats (Fully submerged, explode out of water)
-    Side to Side Lunges

The big finale
-    3 laps, any style (two sets)

Check out all the stories in this series.
Part 1: Introduction
Part 2: Nutrition
Part 3: Off-Day workout