SetSANDF050123 Aerobic Set from Alaric Smith *All Main Set Swims with stereofins and float except last, (Med. Monofin with Snorkel) 66m lengths Dolphin kick. Other distances - free kick. Warm Up 2 x100m F/c no Fins (200m) Main Set 3 x 300m 20 s rest        (900m) 6 x 100m 15 s rest  (600m) 12 x 66m 10 s rest        (792m) 4 x 100m Monofin Surface, Stroke (400m) (2,892 m)   Swim-down 150m (4 lengths) easy swim any stroke/combination of strokes (150m) Total Distance 3042m