Set SANDF041219 Stroke set swum by Jon Cook and Steven Boyle Warm-up 1x 50 m Classic Swim  a/s 1x 100m Front-Crawl Stereofins 1x 100m Stereofins Kick only with Kickboard Main Set (2x) 2x50m Monofin Surface, Kickboard 2x 100m Monofin, Full-Stroke 4x 25m APNEA, Stroke Total 1050m Race Practice and results 1. 50m Surface 1.        J. Cook 28.08” PB 2.        S. Boyle 28.87” PB 2. 25m APNEA 1.        J. Cook 11.40 2.        S. Boyle DNF 3. 100m Surface 1.        J. Cook 1:05.71” 2.        S. Boyle 1:06.65” 4.  50m APNEA 1.        J. Cook  (40m) 2.        S. Boyle (30m)