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 | Apr 6, 2023 | distance
Warm-Up (1100 yards) 1 x 200 choice 4 x 100 w/ :20s restOdds: 75 swim + 25 streamline kick on your backEvens: 50 swim + 25 serape arm lead kick drill – left + 25 right 3 x 100 w/ :15s rest **Rotate your hips!**25 L arm lead + 25 swim + 25 R arm lead + 25 swim 8... 
by Susan Scanlan | Nov 22, 2022 | Fundamentals
Warm-Up (1000 yards) 2 x 200 choice on 3:30 2 x 100 kick on 2:30 4 x 100 w/ :15s rest – 50 choice free drill + 50 free Drills – Breaststroke (200 yds) TWO ROUNDS 1 x 50 Breaststroke kick on back – keep knees below surface 1 x 50 Breaststroke pull w/ dolphin... by Susan Scanlan | Oct 31, 2022 | Fundamentals
Warm-Up (600 yards) 1 x 400 choice 4 x 50 choice kick on 1:20 Drills: Rotation and Breathing – TWO ROUNDS (600 yds) 3 x 50#1: L arm only, Breathe on R w/ R arm at side#2: R arm only. Breathe on L w/ L arm at side #3: Freestyle 3 x 50#1: 6 & 6 with hesitation#2:... 
by Susan Scanlan | Feb 3, 2022 | 75 Minute Swim
WARM-UP (1400 yds) 1 x 400 choice Kick Ladder – 25 Fast + 25 Moderate + 50 Fast + 50 moderate + 75 fast + 75 moderate 2 x 150 Tighten Up drill 8 x 50 on 1:00 Pace Work – Goal is to beat previous threshold times MAIN SET (1700 yds) Time Trial Check-Up: 1 x 400 for time...
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