Set SANDF070923
Set swum by John Lavender, with Gateshead and Whickham ASC Masters at
Blaydon Pool (25m), September 23rd, 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 (as 2x 50m)
10x 25m APNEA (recovery 60" and 90" on alternate lengths - medium Competition
Stereofins) (550)
Mid-session Break - 10 mins. full recovery
2x 100m Finswimming Surface Full-stroke, Hard Competition Stereofins
(200)
Swim-down
200m as:
2x 50m back-finning stroke.
2x 50m Front Crawl,
Training Stereofins (200)
Total 1150m