Set SANDF050116
Aerobic Set from Alaric Smith

All stereo with float. 100 & 50 m; 25 m dolphin kick / 25 m free kick.
Other distances - free kick.

Warm-up
2x100m I/M (200m)

Main Set
4 x 100 m 15 s rest
2 x 200 m 15 s rest
1 x 400 m 15 s rest
3 x 150 m 10 s rest
6 x 66 m 10 s rest (1982m)

Swim-down
2x 100m F/C easy (200m)

Total 2382m