by Susan Scanlan | Dec 7, 2022 | Fundamentals
Warm-Up (1200 yards) 1 x 400 choice 4 x 100 choice on 1:45 8 x 50 on 1:00 Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)Evens: Free Drills – Fly (400 yds) Go to deep end of pool. Vertical Kick: 10 x (10 fly kicks + 10s rest + 10s free kick w/... 
by Susan Scanlan | Oct 26, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 1 x 300 – easy pace 4 x 75 – moderate pace Drills: Rotation and Balance – TWO ROUNDS (400 yds) 2 x Vertical Kick w/ rotation for about 30s 1 x 50 Fashion model on back 1 x 50 Arm lead kick – body s/b at a... 
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 | May 23, 2022 | distance
WARM-UP (1100 yds) 1 x 400 easy swim 4 x 1:00 vertical kick (about 200 yds) 4 x 25 YMCA drill/pull – Hold each position for 5s 8 x 50 on 1:00 Descend 1-4, 5-8 MAIN SET (2550 yds) EN-1 (900 yds) @ Threshold pace + 2s/100yd 2 x 450 as follows:150 kick + 150 pull + 150... 
by Susan Scanlan | Apr 6, 2022 | distance
WARM-UP (1000 yds) 4 x 100 choice on 2:00 2 x (2 x 100 Drill w/ fins)Odds: Left weightless hand on buoy. Breathe on right as R arm is finishing stroke. Face follows R hand recovery.Evens: Right weightless hand on buoy 4 x 1:00 vertical kick w/ :30s rest. MAIN...
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