Set SANDF071216
Set swum by John Lavender with Gateshead and Whickham ASC Masters at Dunston Pool
(25m) on Sunday December 16th, 2007.
This was the first Longer training set I had swum since my Competition in Leipzig three weeks
earlier - sets I had swum in the intervening period were recovery sets of less than 1000m but
by this time I had determined to compete in Utrecht in mid-January.
Warm-up
Stretches
300m Front-crawl,as:
100m No Fins
2 x 100m Training Stereofins
(300)
Main Set
1x 100m Kick only with alignment Kickboard, training Stereofins. (100)
100m as 2x 50, on sides L & R alternately, Kick only, training Stereofins. (100)
2x 100m Back-finnning, 1st 100 Back-Crawl with training Stereofins,
2nd 100 Back-Finning full-stroke with training Stereofins.
(200)
5 mins recovery
4 x 50m Finswimming Full-stroke, Surface:
1st and 2nd 50s easy,
3rd 50 Hard
4th 50 Easy
(Sprint Stereofins) (200)
4x 25m APNEA Med MonoFin (100)
5mins recovery
4x 25m APNEA, HARD Competition Stereofins
(100)
5 mins recovery
Swim-Down
100m Front-crawl, no fins. (100)
Total 1200m
Time: 1hr 25mins