Set SANDF070429
Set swum by John Lavender, with Gateshead and Whickham ASC
Masters at Dunston Pool (25m), April 29th, 2007
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 Kick only, kickboard and training fins.
100m as 2x 50m on side, l & r alternate, kick with training fins .
1x 100m back-finning stroke, surface.
100m as 2 x50m Front-crawl, no fins.
100m as 2 x 50m Finswimming, full stroke, surface 500
5 mins. full recovery
50m Front-crawl, snorkel.
4 x 25m APNEA, competition Fins,
2mins recovery after each 25. 150
Swim-down
50m freestyle with training fins
2x 50m back-finning stroke. 150
Total 1000m