by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) TWO ROUNDS 1 x 200 choice w/ :30s rest 3 x 50 on 1:05 drill#1: Catch up w/ stick#2: Catch-up no stick#3: Pull 1 x 1:15 vertical kick w/ :30s rest 1 x 100 free descend each 25 MAIN SET (3000 yds) EN-2 (1700 yds) @ Threshold pace... 
by Susan Scanlan | May 25, 2022 | distance
WARM-UP (1300 yds) 1 x 400 easy swim 4 x 100 kick on 2:10 2 x 150 stick drill50 catch-up w/ stick + 50 catch-up w/o stick + 50 free 8 x 25 on :30 Power push-offs with breakout MAIN SET (2300 yds) EN-2 (1200 yds) @ Threshold pace 12 x 100 on 1:35 What makes you go... 
by Susan Scanlan | Apr 13, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 4 x 100 on 1:50: Try to decrease stroke count each 25 of the 100. 2 x (3 x 50 drill w/ :15s rest)#1: Weightless hand on buoy (25 L, 25 R)#2: Buoy between knees#3: Buoy between ankles MAIN SET (2150 yds) EN-1 Set (1100yds) = Threshold... 
by Susan Scanlan | Mar 4, 2022 | 75 Minute Swim
Warm-up + Kick Set (1100 yds) 1 x 400 choice 8 x 50 on 1:15Odds (#1, #5) are paddle on head drillOdds (#3, #7) buoy pull drillEvens are free or back Kick: Two Rounds of continuous kick25 hard, 25 moderate, 50 hard, 50 moderate Main Set (1800 yds) 8 x 100 on... 
by Susan Scanlan | Nov 14, 2021 | 75 Minute Swim
Monday, November 15, 2021 Warm-up Option “A” (1500 yds) 4 x 150 w/ : 20s rest100 free + 50 backstroke kick 4 x 100 pull on 1:45Odds are back, Evens are free 3 x (4 x 25 w/ :15s rest)Drill Set w/ finsRound 1: Fly kick on your backRound 2: TitanicRound 3:...
Recent Comments