Set SANDF060618 Set swum by John Lavender, with Gateshead and Whickham ASC Masters at Dunston Pool (25m), June 18th, 2006 Warm-up 10 x repetitions, Powerbreathe muscle trainer. 2 x 100m freestyle as: 1x 100m no fins, and 1x100m training fins.                                                         200 Main Set 1. 10x repetitions powerbreathe muscle trainer. 1x 100m freestyle with training fins. 1x 100m freestyle with training fins, snorkel. 1x 100m Full-finswimming stroke, surface.                        300 2.  10x repetitions powerbreathe muscle trainer. 1x 100m freestyle with training fins. 1x 100m back-crawl with training fins 1x 100m freestyle with training fins, snorkel.                    300 3. 10x repetitions powerbreathe muscle trainer. 1x 100m freestyle with training fins. 1x 100m freestyle with training fins, snorkel. 1x 100m Full-finswimming stroke, surface.                       300 4.10x repetitions powerbreathe muscle trainer. 1x 100m freestyle with training fins. 1x 100m back-crawl with training fins 1x 100m freestyle with training fins, snorkel.                   300 5. 4x 50m as:    25m APNEA, competition fins;    25m Front-crawl, full recovery.                                    200 Swim-down 200m freestyle with training fins                                      200 Total 1800m