SetSANDF041010 Stroke Work Swum by Steven Boyle and Nick Cook Warm Up  1x 100m Surface Stereofins  1x 100m Surface Stereofins with Kickboard  1x 100m Surface Stereofins, Snorkel, Full F/S Stroke Main Set 1  2x 50m Monofin, Surface, Kickboard  4x 100m Monofin, Surface, Full Stroke  1x 100m F/C Stereofins Main Set 2  8x30m APNEA, Stroke  1x 100m Stereofins, Kickboard  3x100m Monofin, Surface, alt.50’s Hard / Stroke, Swim-Down    1x100m (as 4x25) I / m Total 1640m