Swim'n with Susan

Swimming on a String - Workout 8

In our Challenge Set, the focus of the swim is going faster than we normally can swim.

Using the stretch cord to pull you back to the wall, force the arms to keep up.

Warm-up Swim 5:00 min

Stretch Cord: Tempo Trainer Mode 2 - :15

Choice of Kick w/ Board

:15 Ez, :15 Fast, 15 Ez, 30 F, 15 Ez, 45 F

2 Rounds

Stretch Cord

Recovery Swim 3:00

Stretch Cord / Mirror on Bottom

Freestyle Swim

Various hand/pull corrections (see workout #6)

6 minutes

Stretch Cord

Freestyle Swim to opposite wall

Swim "Over Speed" on the return, rest:30 (see video)

10 Repeats

Cool Down Swim, No Gear, 2:00 min

Catch ya' in the Water

Coach Susan

Susan Ingraham

2008 USMS National Coach of the Year