by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 4 x 100 on 1:45 – Last 25: Reduce the stroke count by 1 each 100 2 x (4 x 25 scull drill w/ :10s rest)#1: Scull above head #2: Side scull #3: Finish scull #4: Swim 2 x 150 Tighten Up Drill w/ :20s rest 3 x 75 kick w/ board w/ :20s... 
by Susan Scanlan | Nov 2, 2022 | Fundamentals
Warm-Up (700 yards) 1 x 300 – easy pace 2 x 100 on 1:45 4 x 50 on 1:00 Drills: Recovery to set up for a good catch – TWO ROUNDS (500 yds) 1 x 50 – Fingertip drag 1 x 50 – 3 point tap (hip, shoulder, head) 1 x 50 – Shark Fin 5 x Turn Drill: Two... 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...
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