SetSANDF050522 Aerobic Set from Alaric Smith *Main Set Swims with stereofins and float 4x100, (Med. Monofin with  Snorkel) 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) 4 x 100m Monofin Surface, Stroke   (400m) 4 x 33m APNEA , Sprint Monofin      (132m) Swim-down 150m (4 lengths) easy swim any stroke/combination of strokes (150m) Total Distance 2382m