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 | Feb 26, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice 6 x 75 – 25 swim + 25 scull + 25 swim :15s rest 3 x 150 – 75 moving buoy drill + 75 kick :20s rest Main Set (1900 yards) Three Rounds 4 x 25 free – 3 or less breaths per length Rest = as long as you need 1 x...
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