SetSANDF050220 Aerobic Set from Alaric Smith *All Main Set Swims with stereofins and float EXCEPT penultimate and last, (Med. Monofin). 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 33m   Monofin APNEA, Stroke (132m) (2624m) Swim-down 150m (4 lengths) easy swim any stroke/combination of strokes (150m) Total Distance 2774m