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 | Oct 17, 2021 | 75 Minute Swim
Monday, October 18, 2021 Warm-Up “A” (1500 yds) 1 x 300 choice 2 x 150 drill (#1: fist, #2 catch-up) 3 x 100 – 50 one-arm lead kick, 50 free 4 x 75 free on 1:15 6 x 50 pull on 1:00odds are free, evens are back Main Set “A” (1600 yds) 6...
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