by Susan Scanlan | Jan 31, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 2 x 300 w/ :30s rest75 swim + 25 above head scull + 75 swim + 25 middle scull +75 swim + 25 finish scull 12 x 25 on :35Odds: Power push-offs (your choice of stroke)Evens: Streamline kick on your back Main Set (2150... 
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 | Jan 23, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 5 x 100 on 2:00 – Last 25 is streamline kick on your back 10 x 50 free drill w/ :15s restOdds: 25 scull + 25 swimEvens: 25 catch-up + 25 build 10 x 25 fast kick w/ board on :45 Main Set (2150 yds) 4 x 200 on 3:45Odds are free or... 
by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) **TWO ROUNDS** 3 x 100 on 1:50/1:40 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim 2 x 50 choice kick on 1:20/1:15 2 x 25 head up scull w/ :15s restKeep upper arm stable, Lower arm acts like windshield wiper Main Set (1650 yds)... 
by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 150 w/ :15s rest50 swim + 25 scull + 50 swim + 25 streamline kick on back 2 x (4 x 50 on 1:15)#1: L arm scooter drill #2: R arm scooter drill#3: 25 L arm scooter + 25 R arm Scooter #4: swim w/ high elbow catch 2 x (4 x 25 on :45 Fast...
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