by Susan Scanlan | Feb 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (800 yards) 1:00 of push-ups 4 x 200#1: Choice#2: 2 x (25 scull + 75 swim)#3: Kick w/ board – 2 x (75 moderate + 25 hard)#4: 2 x (25 L arm stroke, R hand on kickboard + 25 vice versa + 25 catch-up + 25 swim) Main Set (2350 yards) THREE ROUNDS2... by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 3 x 100 drill – 50 one arm w/ non-stroking arm in front,25 catch-up, 25 swim 4 x 75 choice kick w/ :15s rest MAIN SET (3000 yds) SP-2: Sprint (400 yds) 8 x 50 choice on 1:15#1-2: First 12.5 yds fast, then mod#3-4:... 
by Susan Scanlan | Apr 29, 2022 | distance
WARM-UP (1300 yds) 1 x 200 choice 3 x 100 w/ :15s rest75 Your choice drill + 25 swim 2 x 100 choice kick on 2:30 12 x 50 on :55Descend 1-4, 5-8, 9-12 MAIN SET (2300 yds) EN-2 Set (1500yds) = Threshold Pace. 3 x 500 on 8:00 as follows:#1: 1st 150 moderately... 
by Susan Scanlan | Jan 14, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 300 choice 2 x 200 drill by 50s:50 pull w/ buoy + 50 pull w/ buoy between knees +50 pull w/ buoy between ankles + 50 free 6 x 50 free on 1:00 w/ 2 fly strokes off of the walls 6 x 50 choice kick on 1:15 MAIN SET (2000 yds) 4 x 500 as follows:#1:... 
by Susan Scanlan | Oct 30, 2021 | 75 Minute Swim
Monday, November 1, 2021 Warm-up Option “A” (1000 yds) 1 x 300 choice Turn Drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs 8 x 2-turn 50s from middle of the pool on 1:00 8-10 streamline jumps from...
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