SANDF071104

Set SANDF071104

Race Practice Set swam by John Lavender with Gateshead and Whickham ASC Masters at Felling
Pool(25m) on Sunday November 4th, 2007.

The purpose of this set was to simulate,in as many ways possible, what I would swim at the British Short
Course Championships coming-up in a couple of weeks.
This included: Swim Kit, Fins, warm-up swimming, Swimming the races in my mind before the event,
actual practice, and post-race warm-down.

Warm-up
Stretches
10x repetitions PowerBreathe Lung muscle trainer.
300m Front-crawl,as:
100m No Fins
100m Training Stereofins
100m Medium Competition Fins                                                                             (300)

Race Practice
25m Surface
25m APNEA
50m Surface
All the above with HARD competition stereofins from Pool Wall standing start (not blocks)
                                                                                                                                 (100)

Warm Down
10x repetitions PowerBreathe Lung muscle trainer.
100m as
4x 25m side-finning, L&R sides alternately (training Stereofins)
2x 25m APNEA, (training Stereofins)                                                                      (150)

Total 550m
Time: 1hr 15mins