Swim'n with Susan

Swimming on a String - Workout 3

For those who may not be very strong Breaststrokers, give this workout a chance. During this "Off Season" it is the perfect time to work on and eliminate your weaknesses. This includes open turns which you can always be speed up.

Swimming Breaststroke on the stretch cord, forces you to dig into your catch and hold that water. Butterflyers will quickly see the benefit on how this feel and press on the water, helps their stroke as well.

Warm-up Swim 5:00 min

No Gear, use Watch or Hand Time

Vertical Eggbeater Kicking

Eggbeater is too difficult? - Breast kick with board

Challenge Needed? Toss tennis ball back & forth

5 minutes continuous

Stretch Cord

Recovery Swim 3:00

No Gear

Open Turns: Breast to Free (see video)

Improve your turn speed: "Breathe as you Leave"

6 Repeats

Stretch Cord

Breaststroke Swim

8 Strokes fast pull / 8 Strokes long glide

:30 rest after every 4 Rounds, Repeat 3 times

Stretch Cord

Recovery Swim 3:00

Cool Down - Choice Swim, No Gear, 2:00 min

Catch ya' in the Water

Coach Susan

Susan Ingraham

2008 USMS National Coach of the Year