Set SANDF070318
Set swum by John Lavender, with Northern Wave Swim Club (NWSC) at
Manchester Aquatics Centre, March 18th,2007.

Warm Up
10 x reps Powerbreathe
100m Freestyle
100m Freestyle Stereofins.                                                                   (200)

Main Set
1.10 Reps Powerbreathe
2.1 x 100m Freestyle, stereofins
3.1x 100m Kick only,Stereofins and Kickboard.
4. 200m as 4 x 50m on alternate sides, l&r,
5. 10 reps Bowerbreathe
6. 1x 100m  Freestyle, Stereofins
7. 1x100m full Finswimming Stroke with kickboard.                                 (600)

5mins Full Recovery

50m APNEA – untimed.                                                                           (50)

Swim Down
100m Freestyle, stereofins.                                                                    (100)

                                                                                                  Total 950m