SetSANDFinswimmers040829 Swum By Nicholas Cook, August 29th, 2004 Warm Up 2 x25m front, 2x25m back, 2x25m fly. Main Set 1. 4x25m with kickboard and stereofins, 30 secs, 35 secs, 30 secs, 35 secs. 2. 4x25m with kickboard and monofin, 35 secs, 30 secs, 35 secs, 30 secs.. 3. 8x25m with Monofin and snorkel, surface, FAST, 40secs, 35secs, 30secs, 25 secs, 30 secs, 35 secs, 40 secs, 45 secs. 4. 2x25m frontcrawl classic. 5. 4x25m with kickboard and stereo fins FAST, 20 secs, 25 secs, 30 secs, 25 secs, 20 secs. 5. 2x25m with stereofin and kickboard, FAST, 20 secs, 20 secs. Swimdown 2x 25m slow, front-crawl,Stereofins Set Swum by Jonathan Cook, August 29th, 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 - 1 length Apnea, 1 length butterfly, 1 length Apnea, 1 length Butterfly, on 25 secs 4.4x25m Apnea fast on 25 secs 5.2x25m slow stereo fin lengths Swimdown 2x 25m slow, front-crawl,Stereofins