Set SANDF040321 Stroke work (3) Swum by Nicholas Cook and Steven Boyle Warm Up 2x 100m Classic Swim Set 1 4x 50m Monofin, surface, Kickboard 4x 50m Monofin, surface, Kickboard as resistance tool 4x 50m Monofin, surface, Kickboard , Snorkel, Turns 2x 50m Classic-swim, Front-crawl Snorkel Clearing practice 4x 25m APNEA with turns 4x 25m APNEA Sprints Swim-down 100 Classic-swim, any stroke Total 1200m