Swim'n with Susan

Swimming on a String - Workout 2

Today's workout includes your Tempo Trainer. We will be using Mode Two set at :30 seconds. During your kick set, hands should be raised above the water for :30, then you may bring them back down for :30.

No Tempo Trainer? No Problem. Use a watch or clock, or just made a wild guess! This is your time to enjoy the water.

This video , by FINIS, gives you a quick tutorial on how to use and operate a Tempo Trainer.

Warm-up Swim 5:00 min

Tempo Trainer Mode 2 - :30

Vertical Flutter Kicking (see video)

Hands Up :30/ Hands Down :30

5 minutes

Stretch Cord

Recovery Swim 3:00

No Gear

Flip turns in the middle of the pool

Consider hand placement and leg speed

No more than 8

Stretch Cord

Freestyle Swim Sprints (see video)

Reach opposite end of pool, relax on the return

:20 rest between each Sprint

If unable to reach end of the pool - :15 time limit

3 Repeats

Stretch Cord

Recovery Swim 3:00

No Gear - Cool Down

Choice Swim 2:00 min

Catch ya' in the Water

Coach Susan

Susan Ingraham

2008 USMS National Coach of the Year