Forretress 13

This attack does 10 damage to each of your opponent's Pokémon. (Don't apply Weakness and Resistance for Benched Pokémon.) Damage:

You may switch Forretress with 1 of your Benched Pokémon. If you do, your opponent switches the Defending Pokémon with 1 of his or her Benched Pokémon. Damage: 30