Set SANDFinswimmersNCook01 Swum by Nicholas Cook May 30th, 2004 Warm Up 2x 25m Front-crawl, 2 x25mBackstroke, 2 x 25m’fly. Main Set 1. Kickboard - 4x25m stereo fins, FAST - on 25 secs 2.With a PULL FLOAT - 4 lengths, with Mono fin, one arm pull 3.4x25m - 1length Apnea, 1length butterfly, 1length Apnea, 1 length Butterfly, on 25 secs 4.4x25m Apnea fast on 25 secs 5.2x25m slow stereo fin lengths Selection of Sprints