Swim'n with Susan

Swimming on a String - Workout 12

Grab an old pair of sneakers and give those legs a great workout.

You may need to build up to this Kick Set, so don't give up and simply add a little more time each time you attack it.

Warm-up Swim 5:00 min

Tempo Trainer Mode 2 - :30

Kick with Shoes, hands sculling in front

Across the pool, rest with time remaining on each :30

5 minutes (10 repeats)

Stretch Cord

Recovery Swim 3:00

No Gear

Perfect Streamline Push-offs

Tight body alignment (see video)

8 Repeats

Stretch Cord

Recovery Swim 3:00

Stretch Cord: Tempo Trainer Mode 2 - :30

Freestyle, 2 min / Choice of Stroke 1 min

Repeat 2 times, followed by :30 rest

2 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