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