by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 200 choice 3 x 50 choice kick w/ board on 1:15 2 x 100 choice drill w/ :15s rest 3 x 50 choice kick w/ board on 1:20Sprint the last 12.5yds 1 x 200 build by 50s Main Set (2350 yds) 2 x (8 x 50 pull on :55)Round 1: Descend 1-4 and... 
by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1400 yards) 1 x 200 choice 2 x 100 pull holding paddles against wrists 5 x 100 on 1:35 1 x 500 – See how close you can get to holding your 100 pace Main Set (1850 yds) Four Rounds (800 yds)Keep the clock running4 x 25 on :40 Power Push-Offs IM order (12.5 yds... 
by Susan Scanlan | Nov 18, 2022 | Fundamentals
Warm-Up (600 yards) 2 x 150 Tighten Up Drill 6 x 50 on :55 Drills – Balance (400 yds) 2 x 75 w/ :15s rest – 25 L arm + 25 R arm + 25 both – BACKSTROKE***Keep Recovery Arm Straight*** Turn Drill – 1 x 50: Swim 3 strokes free, flip 360 back to horizontal freestyle swim... by Susan Scanlan | Feb 23, 2022 | 75 Minute Swim
WARM-UP (1200 yds) 400 choice swim 1 x 200 moving buoy drill50 yards of each: Thighs, knees, ankles and no buoy 8 x 50 IM order– 25 kick + 25 drill w/ :20s rest 8 x 25 power push-offs on :30Two of each stroke, IM order MAIN SET (1900 yds) 8 x 50 on 1:00Odds are... 
by Susan Scanlan | Feb 7, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 1 x 200 choice (4 x 50 drill focus: weightless hands w/ :15s rest)With a hand gently resting on a buoy: Extended arm kick, One arm pull, & Catch-up. With chin extended looking at your catch, underwater skating. Start catch near the surface of...
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