SetSANDF040425 April 25th, 2004 Alan Williams’ Standard set (Modified). Swum By Steven Boyle Warm Up 2 x 50m Classic-swim any stroke. 2 x 50m Classic-swim Front-crawl Stereofins. Main Set 2 x 100m Front-crawl, Stereofins  (Kickboard) 2 x 100m Stereofins kick-only  -Kickboard as resistance tool. 2 x  50m  Monofin surface, no snorkel -Kickboard as resistance tool. 1 x 100m Monofin, Surface – Snorkel Snorkel Clearing Practice 1 x 100m . Front-crawl, Stereofins Race start Practice (Timed): 2x 25m APNEA 1x 50m SF Swim-down 1 x 100m classic-swim, any stroke.