by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1100 yards) 1 x 400 choice 1 x 200 – Alternate 25 scull w/ 25 swim 6 x 50 kick w/ fins on :55 – 25 moderate + 25 moderately fast 2 x 100 – “11” Drill Main Set (2100 yds) 3 x 150 w/ :20s rest50 One arm scooter drill w/ board + 100 free 3 x 150 backstroke on... 
by Susan Scanlan | Jan 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (700 yards) 1 x 200 choice 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”25 L arm only + 25 right arm only + 25 alternate arms + 25 freeGoal: Keep hips high. Don’t let them sink when you breathe. 2 x 150 – Tighten Up Drill 4 x :30s...
Recent Comments