Sequence: with swimming in mind...

1.Virasana.
(swimmers use the ankles as the foundation of movement propelling the body forward with a kick. In freestyle the top of the foot should hit the water as if in Virasana at 180 degrees.)
2. Balasana 
3. Kneeling Twist/Thread-the-needle
4. Adho Mukha Svanasana to Urdhva Mukha Svanasana x3
(Rotator cuff injuries or shoulder tendonitis occur when the rhomboids are not held in place when the arm is raised in freestyle stroke. Instead of the muscle carrying the weight of the arm, the tendon bears the burden. Over time the tendon becomes frayed and aggravated. Adho Mukha Svanasana and Urdhva Mukha Svanasana are great for teaching the action of the shoulder blades needed in freestyle)

5.  Balasana  - to - Adho Mukha Svanasana – to -. Uttanasana - to –  Malasana - to - Uttanasana - Adho Mukha Svanasana (Reapeat a few times keeping the space in the belly and inner groins as you move)
6. Baddha Konasana
(Baddha Konasana demonstrates a healthy external rotation of the hip. For many people, though, the hips can feel locked and stiff. In a swimmer, this congestion can manifest in a faulty breaststroke kick. Without free, loose hips, it's difficult to complete this stroke effectively and efficiently.)
7. Savasana