by Susan Scanlan | Mar 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 300 Choice Easy 6 x 50 w/ :15s rest25 Tarzan + 25 Streamline kick on your back 3 x 100 w/ :20s rest25 scull – front, middle, finish + 50 tight core + 25 exaggerate finish 4 x 12.5 choice sprint from a dive Main Set (1800 – 2100... 
by Susan Scanlan | Mar 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 200 Choice Easy 2 x 100 w/ :20s rest – 50 Weightless Buoy Drill + 50 swim 1 x 200 choice kick – 4th 25 of each 100 is build to 95% 3 x (4 x 25 on :40) – Keep same stroke per 4 x 25Odds are stroke drill Evens are stroke w/ power push off... 
by Susan Scanlan | Mar 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 200 SKPS (800 yds total) 2 x 150 Tighten Up Drill 1 x 100 Easy Main Set (1800 yds) THREE ROUNDS – Same stroke for each round 4 x 25 on :30 #1: Fast to EZ #2: EZ to Fast #3: All EZ #4: All Fast 2 x 50 on 1:00... 
by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 1 x 500 – Last 25 of each 100 – Exaggerate your finish TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s 2 x 25 choice kick at 100% Rest = 40s THREE ROUNDS1 x 25 finish scull Rest = 10s 1 x 25 Doggie... 
by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 2 x 400 straight through – 200 + 25 L arm + 25 R arm + 50 catch up + 100 swimFirst one is free, Second is back Vertical Kicking – 4 x (:30s free + 10s fly + 20s rest) 4 x 100 straight through – 25 Doggie + 25 Tarzan + 50 Free Build ... 
by Susan Scanlan | Mar 6, 2023 | Strength/Technique, Winter 2023
Warm-Up (650 yards) 1 x 400 straight through – 200 free + 50 kick + 100 free + 50 kick 10 x 25 on :30 Pull w/ buoyOdds are easy Evens are build to 90% Pre Set (750 yards) THREE ROUNDS 2 x 50 Free, Back or Fly on 1:00 – Exaggerate the finish 4 x 25...
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