by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1050 yards) Rest as long as you want in between repeats 3 x 150 – 100 free + 50 choice kick 3 x 150 – 100 choice drill + 50 choice swim 1 x 150 – 100 stroke + 50 build free Main Set (2400 yds) Challenge: Keep the clock going! If you need to break, do... 
by Susan Scanlan | Apr 26, 2023 | distance, Spring 2023
Warm-Up (1400 yards) 3 x 400 as follows200 Free + 100 IM Drill + 100 choice kick 8 x 25 on :30 Power Push-Offs – Work the underwater! Main Set (2000 yds) TWO ROUNDS 3 x 200 on 3:20Try to drop 2s each 200 by working the 3rd 50, then the last 75, then the last 100 1 x... 
by Susan Scanlan | Apr 4, 2023 | distance
Warm-Up (1050 yards) 3 x 150 w/ :20s rest100 swim + 50 catch-up drill 1 x 150 kick w/ board – 75 moderate + 75 strong 6 x 50 from the middle of the pool w/ :15s restWork on turns – Fast into and out of the turns 1 x 150 kick w/ board – 75 moderate + 75 strong ... 
by Susan Scanlan | Feb 20, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 400 choice 4 x 50 on 1:00 – 25 fly drill + 25 free 1 x 200 fly kick on back, side or tummy (if tummy, use a board) 1 x 200 free pull, exaggerate the finish Pre-Set (500 yards) 6 x 25 fly on :35 Exaggerate the finish 1 x 150... 
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...
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