Swim'n with Susan

Swimming on a String - Workout 7

In backstroke, it is important to have a correct body position on the surface of the water.

Continue to pull the feet up to the surface of the water, by using the front of your thigh to lift the left and follow thru with the tops of your feet.

Warm-up Swim 5:00 min

TT Mode 2 - :30

Vertical Flutter Kicking

Hands Up / Hands Down

5 minutes

Stretch Cord

Recovery Swim 3:00

Stretch Cord

Freestyle Swim w/ buoy

Kicking and noting the position of legs in water

5 minutes

Stretch Cord

Recovery Swim 3:00

Stretch Cord

Backstroke Swim (see video)

8 strokes fast / 8 strokes easy

10 Rounds

Cool Down Swim, No Gear, 2:00 min

Catch ya' in the Water

Coach Susan

Susan Ingraham

2008 USMS National Coach of the Year