by Susan Scanlan | Mar 7, 2022 | 75 Minute Swim
Warm-Up (700 yds) 1 x 400 choice at 50% of max speedKevin – Hold 1:30 pace, Megan – Hold 1:48 pace 2 x 150 drill progression (Use a snorkel if you have one)25 – L arm lead, 25 R arm lead, 25 6 & 6, 25 6-3-6, 50 Free, Main Set (2000 yds) Heart rate set – 4 x... 
by Susan Scanlan | Nov 3, 2021 | 75 Minute Swim
Friday, November 5, 2021 “A” Workout Warm Up (1400yds) 1 x 400 choice 8 x Wall Kick DrillStart w/ hands on wall, body prone and kickingTuck chin, drive elbows back and flip overPush off wall into streamline on your back, dolphin kick to the surface 8 x 50...
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