Swim'n with Susan

Swimming on a String - Workout 10

Our Challenge Set, adds one more component to an earlier set. We have our two tiered rock swims, and now ask you to find another gear and swim to the end of the pool.

Rocks should be placed a body length apart from each other.

Return back to your first rock, then repeat.

Warm-up Swim 5:00 min

Tempo Trainer Mode 2 - :30

Flutter Kick while holding the wall

High Intensity w/ face in the water :30, w/ :30 rest

5 minutes

Stretch Cord

Recovery Swim 3:00

No Gear

Flip turns in the middle of the pool (see video)

Focus on hand placement and leg speed

No more than 8

Stretch Cord

Recovery Swim 3:00

Stretch Cord: Tempo Trainer Mode 2 - :15

Freestyle Swim w/ 2 rocks on bottom

:15 @ 1st, :15 @ 2nd, :30 @ Touch wall

8 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