Set SANDF070211

Set swum by John Lavender, with Northern Wave Swim Club
(NWSC) at Manchester Aquatics Centre, February 11th,2007.  

Warm Up

10 x reps Powerbreathe
100m Freestyle

Main Set 1.

1 x 100m Freestyle, stereofins
2 x 100m Freestyle, kick only, stereofins, kickboard as resistance tool/alt 50s with kickboard not as r/t.
1 x 100m Freestyle, stereofins, snorkel
200m as 4 x 50m on alternate sides, l&r, kickboard leading.

Main Set 2.
5’ recovery.
Leg Stretches.
10 x reps Powerbreathe
1 x 100m Freestyle, stereofins
2 x 100m KIck only, stereofins, kickboard as resistance tool/alt 50s with kickboard not as r/t.
1 x 100m Freestyle, stereofins, snorkel
1 x 100m Full Finswimming stroke, Snorkel and stereofins

5’ Recovery
10 x reps Powerbreathe

50m APNEA,Competition Fins (0:28.40”)

Warm-down
100m Freestyle, stereofins

Total 1250m