by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 300 choice 3 x 100 – 25 scull + 25 swim + 25 catch-up + 25 swim 3 x 50 – NEW DRILL that works on your finishPlace a kickboard in between your thighs. As you finish your stroke, tap the kickboard with your hand. Do not kick! 1 x 150 – Swim with... 
by Susan Scanlan | Feb 24, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 5 x 100 choice w/ :20s restOdds: 75 swim + 25 streamline kick on your backEvens: 75 swim + 25 dog-paddle 6 x 50 on 1:10Odds: Kick with a boardEvens: 25 L arm lead kick + 25 R arm lead kick 4 x 50 on 1:05 Catch-Up Drill Main Set (1800... 
by Susan Scanlan | Feb 5, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 8 x push-ups on starting blocks or deck 1 x 300 – Last 25 of each 100 is Doggie Paddle 2 x (3 x 50 on 1:00 – 25 drill + 25 swim)#1: L arm only, R arm at side. Breathe to the right#2: R arm only, L arm at side. Breathe to the left#3: Catch-up 8 x... 
by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 4 x 100 on 1:45 – Last 25: Reduce the stroke count by 1 each 100 2 x (4 x 25 scull drill w/ :10s rest)#1: Scull above head #2: Side scull #3: Finish scull #4: Swim 2 x 150 Tighten Up Drill w/ :20s rest 3 x 75 kick w/ board w/ :20s... 
by Susan Scanlan | Nov 2, 2022 | Fundamentals
Warm-Up (700 yards) 1 x 300 – easy pace 2 x 100 on 1:45 4 x 50 on 1:00 Drills: Recovery to set up for a good catch – TWO ROUNDS (500 yds) 1 x 50 – Fingertip drag 1 x 50 – 3 point tap (hip, shoulder, head) 1 x 50 – Shark Fin 5 x Turn Drill: Two...
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