by Susan Scanlan | Jun 9, 2023 | Fundamentals
Warm-Ups – Mix and match A-Z AND Alpha to Omega A TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s2 x 25 choice kick at 100% Rest = 40s B 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim C 3 x 100 Drill/Swim– 50... 
by Susan Scanlan | Jun 9, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 300 choice 2 x (3 x 50 drill on 1:15) #1: Fly #2: Back #3: Breast 2 x 150 Tighten Up Drill Main Set (2300 yds) 4 x 200 on 3:20 #1: 50 mod. Fast + 150 moderate#2: 100 mod. Fast + 100 moderate#3: 150 mod. Fast + 50... 
by Susan Scanlan | Jun 5, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 Every 4th 25 is streamline kick on your back 2 x 100 on 1:50 25 catch up, 75 swim 2 x 50 on 1:05 25 Tarzan + 25 swim Main Set (2400 yds) TWO ROUNDS – Keep the clock going. Break between rounds 1 x 250 on 4:00... 
by Susan Scanlan | Jun 1, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 50 Free + 50 fists + 100 free w/ tight core 1 x 100 Choice kick 2 x 25 Finish drill w/ kick board in between your legs 1 x 150 Choice pull Main Set (2300 yds) 4 x 200 on 3:15 Accelerate into and out of each turn 4 x... 
by Susan Scanlan | May 26, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast Main Set (2300 yds) TWO ROUNDS (800 yds) 1 x 100 on 1:40...
Recent Comments