Keep moving forward … Thursday September 25th, 2014

600 s/k/p/s choice

With partner

• 8×25 body dolphin straight arms in front of shoulders … no up down movement in arms :40/ :45 or

• or 8×25 head down breast or fly swim with fins/paddles/pb  and snorkel on :40/:45 drive it forward

• – switch after 12

8 x75 4 strokes catch up , 3 strokes of fly or breast for 50/ 25 stroke on 1:20/1:30

8×50 on 1:05/1:15

1. free

2. free/stroke smooth limit breathing in breast and fly

3. stroke smooth

4. stroke fast

16×25 stroke  on :45  1) smooth 8 strokes with long underwater 2) fast max 5m underwater

2400 metres to here…

Keith FREE WORK !