Set SANDF050313 March 13th, 2005 Warm Up with short Main Set and Race Practice Warm Up 2x 33m Front-crawl, 2x 33m Back, 2x 33m ’Fly. Main Set 1. 2x 100m stereo fins, Kickboard, FAST 2. 4x 33m Med. Monofin) - 1length APNEA, 1length ‘Fly, 1length APNEA, 1 length ‘Fly, on 25”. 3. 4x 33m APNEA,  stroke, on 35”. 4. 4x 33m Back-Monofin lengths Race practice 1.        33m APNEA 2.        66m Surface 3.        4x 66m Relay Surface* 4.        100m Surface * subject to enough swimmers being available.