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... 
by Susan Scanlan | May 25, 2023 | distance, Spring 2023
Warm-Up (1050 yards) 2 x 150 w/ :20s rest50 catch-up w/ stick + 100 swim TWO ROUNDS1 x 150 kick w/ board – 75 moderate + 75 strong1 x 200 pull – 100 build + 50 moderately fast + 50 easy Main Set (2400 – 2600) Broken Mile @ basic endurance pace (threshold +... 
by Susan Scanlan | May 23, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 400 Every 4th 25 is streamline kick on your back 4 x 50 on 1:00 Light hands drill w/ buoy 1 x 200 pull Keep hands light 8 x 25 on :30 Odds are smoothEvens are build to a sprint finish Main Set (2300 yds) 5 x 200 on 4:00 First 50 is a... 
by Susan Scanlan | May 22, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 200 SKPS 4 x 25 on :30 – Power push off w/ underwater dolphins and breakout, then easy to the wall Main Set (1600 – 2250yds) Note: You may alternate strokes if you do the 2 x 75 & following distance the same stroke. 2 x 75 w/ :15s... 
by Susan Scanlan | May 19, 2023 | distance, Spring 2023
Warm-Up (1400 yards) 1 x 400 choice 4 x 100 pull w/ :15s rest 25 breast pull + 75 free or back pull Turn Drills: 3 x tight tuck3 x tuck-n-roll3 x float, stroke no-wall turn3 x broken turn at wall,3 x turn from flags 4 x 50 weightless arm drill w/ :15s rest –... 
by Susan Scanlan | May 19, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 4 x :45s vertical kick w/ :15s rest 1 x 200 = 50K + 50 Drill + 50K + 50 Drill 1 x 200 = 50 Weak arm pull + 50 Swim + 50 Catch-up + 50 Swim 8 x 50 on 1:00 Swim Golf Main Set (2350 yds) TWO ROUNDS 3 x 100 on 1:40 ...
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