Set SANNDF040926 Stroke Work from Alaric Smith plus a small sprint section by request from the Swimmers. Swum by Steven Boyle and Nicholas and Jonathan Cook This was Nicholas and Jon’s first Finswimming training for a couple of weeks because of other commitments. Warm Up 2 x 50m Classic-swim any stroke 2 x 50m Front-crawl Stereofins 4 x 50m Stereofins Kick only- kickboard as Resistance tool (400) Main Set 1. 10 x 50 m full (i.e. full body position) Stereofins, snorkel, on 1 minute. 2 x 50m Front-crawl Stereofins 5 x100m Monofin, snorkel, Full stroke, on 1’20”  from start-Blocks. (1100) Main Set 2 2 x 50m Front-crawl Stereofins 4 x 25m APNEA, stroke, stereofins, on 25 “ from Blocks. 4 x 50m full (i.e. full body position) Stereofins, snorkel, on 1 minute 4 x 25m APNEA Sprints, from start-Blocks (500) Total 1900m