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... 
by Susan Scanlan | Jan 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (700 yards) 1 x 200 choice 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”25 L arm only + 25 right arm only + 25 alternate arms + 25 freeGoal: Keep hips high. Don’t let them sink when you breathe. 2 x 150 – Tighten Up Drill 4 x :30s...
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