Swim'n with Susan

Swimming on a String - Workout 4

The Challenge Set is based in :15 second intervals using the stretch cord. Set your Tempo Trainer to Mode 2 for :15.

Start swimming Easy on the first tone, then Fast until the next tone, then Easy again. To swim for :30, you will be swimming thru TWO tones to equal :30 seconds of Fast swimming. Continue with the pattern and after you finish the :45 Fast swim, rest for 1:00.

Warm-up Swim 5:00 min

Watch or Hand Time

Kick Choice w/ board

Continuously up and down the pool

5 minutes

Stretch Cord

Recovery Swim 3:00

Stretch Cord

8 Underwater Dolphin Kicks, return, :15 rest on wall

Expand to 10 kicks, then 12 kicks (see video)

5 Repeats

Stretch Cord

Recovery Swim 3:00

Stretch Cord: Tempo Trainer Mode 2 @:15

Choice of Stroke

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

4 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