SetSANDF041121 November 21st, 2004 (a repeat of Set from Feb.8th, 2004) Stroke work 2 with SANDFinswimmers. Swum By Steven Boyle and Nick Cook Warm Up 1 x 100m Front-crawl Classic 2 x 100m Surface Stereofins with float First Set 2 x 50m Monofin surface  (Kickboard) – no snorkel. 2 x 100m  Monofin Surface  - Snorkel, tumble turns , easy pace, Med. Fin. 2 x 100m  Monofin Surface  - Snorkel, tumble turns , hard  pace, Sprint  Fin Second Set 1 x 100m  Surface Stereofins , Front-crawl. 2 x 100m  Monofin Surface  - Snorkel, tumble turns , hard  pace, Sprint  Fin 4 x 25m APNEA, Monofin, with Mid-way turns, Med. Fin Swim-down 2 x 100m Front-crawl, classic Total: 1,600 m