SetSANDF050731 Aerobic Pyramid set. Swum by Alan Williams. This is the set Steven Boyle and Nick Cook swam last week, with some adaptations for you, plus APNEA practice. Warm-up 6 x 33m Front-crawl as 2 x 33m each no Stereofins, Stereofins only and Stereofins with Kickboard Main Set 4 x 33m Monofin Surface, Kickboard. Pyramid 6 x 33m Stereofins (dolphin kick), Surface, Kickboard, 43", 38", 33", 28"(2), 33". 2 x 33m Front-crawl, Stereofins. 2 x 33m Stereofins, Kickboard. Pyramid 6 x 33m Stereofins, Kickboard, 43", 38", 33"(2), 38", 43" 2 x 33m Classic-swim, Front-crawl Pyramid 6 x 33m Monofin, Surface, Kickboard, 33", 28", 23"(2), 28", 33". 2 x 33m Classic-swim, Front-crawl Pyramid 6 x 33m Stereofins, Kickboard, 38", 33", 28"(2), 33", 38" 6 x 33m APNEA on 30” Swim-down 100m Classic-swim Front-crawl. Total 1684m