Swim'n with Susan

Swimming on a String - Workout 5

Butterfly drills can be used effectively and be done over a period of time. Take your breath to the side during the one arm pull. Note the timing of the arms with your kick.

Warm-up Swim 5:00 min

Tempo Trainer Mode 2 - :15

Vertical Dolphin Kicking

Hands Up for :15 seconds / Hands Down for :15

3 minutes

Stretch Cord

Recovery Swim 3:00

No Gear

Streamline focus push-off (see video)

Body goal to rise horizontal to surface of the water

4 Repeats

Stretch Cord

Fly: Right arm only, Left arm, Double arm (see video)

Breathe to single arm side only, not ahead

8 Rounds of 6 Repeats, with :30 rest between

Cool Down Swim, No Gear, 2:00 min

Catch ya' in the Water

Coach Susan

Susan Ingraham

2008 USMS National Coach of the Year