by Susan Scanlan | Jun 1, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 8 x 25 drill – paddle on the head 1 x 200 pull w/ tucked chin head position Vertical Kick: 4 x :40s w/ :20s rest MAIN SET (2800 yds) EN-1 (400 yds) @ Threshold pace + 2s/100yd 4 x 100 choice as follows w/ :15s rest25... by Susan Scanlan | Mar 16, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 400 choice 6 x 75 drill/swim on 1:40 –25 L arm, 25 right arm, 25 both armsDrill: One arm, opposite arm on side, breathe to non-stroking side 2 x 75 kick on 2:00 6 x 50 25 drill/25 swim on 1:00Drill: Underwater recovery freestyle w/ head looking... 
by Susan Scanlan | Feb 4, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 150 SKPS – Are you squeezing? You should be! 8 x 50 w/ :15s rest – 25 stroke kick + 25 stroke drill MAIN SET (1750 yds) Basic to Threshold Endurance SetStart with your threshold 200 pace and add 15s. Subtract 5s each 200. 4 x 200 on 3:45 (3:25 down...
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