by Susan Scanlan | Dec 10, 2021 | 75 Minute Swim
Monday, December 13, 2021 Warm-up Option “A” (1200 yds) 1 x 300 choice 2 x 150 free kick 50 EZ, 50 moderate, 50 fast 6 x 50 Drill on 1:05 Suggestions: Fist, Single arm w/opp. arm at side, Doggie Paddle, Tarzan, 6-3-6 3 x 100 on 1:40 Main Set (2100 yds)... 
by Susan Scanlan | Dec 8, 2021 | 75 Minute Swim
Friday, December 10, 2021 Warm-up Option “A” (1500 yds) 5 x (4 x 75) as follows First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles Third 4 x 75: #1,3: 50 fly kick on your... 
by Susan Scanlan | Dec 6, 2021 | 75 Minute Swim
Wednesday, December 8, 2021 Warm-up Option “A” (1400 yds) Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round. 4 x 50 on 1:00/:55 3 x 100 on 1:45/1:40 1 x 200 pull on 3:20/3:10 Pre-Set (1200 yds)... 
by Susan Scanlan | Dec 3, 2021 | 75 Minute Swim
Monday, December 6, 2021 Warm-up Option “A” (1000 – 1500 yds) 15 minute choice warm-up (800-1200yds) 2 x 150 breaststroke pull w/ 50 free kick, then 50 dolphin kick, then 50 breaststroke kick. Work on accelerating the pull, squeezing elbows together... 
by Susan Scanlan | Nov 28, 2021 | 75 Minute Swim
Monday, November 29, 2021 Warm-up Option “A” (1250 yds) 1 x 400 choice 6 x 75 sculling w/ :15s restFirst 25 – Scull to catch positionSecond 25: Catch to power diamondThird 25: Power diamond to exit 1 x 400 IM kick reverse order Main Set (1900-2500...
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