by Susan Scanlan | Jun 10, 2022 | distance
WARM-UP (1000 yds) 1 x 400 choice 2 x 150 Tighten Up 4 x 50 on 1:05 drillOdds: Your favorite drill Evens: Your least favorite drill 4 x 25 choice kick on :30 MAIN SET (2650 yds) EN-1 (450 yds) @ Threshold pace + 2s/100yd 1 x 100 choice 1 x 150 choice kick... by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) TWO ROUNDS 1 x 200 choice w/ :30s rest 3 x 50 on 1:05 drill#1: Catch up w/ stick#2: Catch-up no stick#3: Pull 1 x 1:15 vertical kick w/ :30s rest 1 x 100 free descend each 25 MAIN SET (3000 yds) EN-2 (1700 yds) @ Threshold pace... by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 3 x 100 drill – 50 one arm w/ non-stroking arm in front,25 catch-up, 25 swim 4 x 75 choice kick w/ :15s rest MAIN SET (3000 yds) SP-2: Sprint (400 yds) 8 x 50 choice on 1:15#1-2: First 12.5 yds fast, then mod#3-4:... 
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 27, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim 8 x 50 – 25 drill + 25 swim on 1:00Warm up a stroke you want to swim later 4 x 50 choice kick on 1:10 MAIN SET (2800 yds) EN-1 (500 yds) @ Threshold pace + 2s/100yd 5 x 100 add-a-stroke w/ :15s rest#1: Free #2: 25 stroke + 75... 
by Susan Scanlan | May 25, 2022 | distance
WARM-UP (1300 yds) 1 x 400 easy swim 4 x 100 kick on 2:10 2 x 150 stick drill50 catch-up w/ stick + 50 catch-up w/o stick + 50 free 8 x 25 on :30 Power push-offs with breakout MAIN SET (2300 yds) EN-2 (1200 yds) @ Threshold pace 12 x 100 on 1:35 What makes you go...
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