SANDF080713

Set SANDF080713

Stroke Set swum by John Lavender, with Gateshead and Whickham ASC
Masters at Dunston Pool on Sunday July 13th, 2008.
As well as my normal training swimwear- A Speedo Aquablade costume - I trialled a
recently-purchased Fastskin Costume from Singapore.
The swapover was where indicated in the set.

Warm Up
100m Front Crawl no Fins

TRAINING STEREOFINS ON

100m Front crawl
100m Full Finswimming Stroke with snorkel.
                                                                                                                                                         (300)

MAIN SET
( 4 x) 3x 50m Surface as
1st 50, easy pace
2nd 50, sprint pace.
3rd 50 , easy pace.                                                                                                                              (600)

After 2nd set of 3 50's, Training Fins OFF, 5 mins. Recovery, MEDIUM MonoFin ON.
Costume change.

4x 25m APNEA, Stroke

5 mins. Recovery.

Medium MonoFin OFF
Race MonoFin ON

4x 25m APNEA, Fast
                                                                                                                                                         (100)

Total 1000m