by Susan Scanlan | Nov 18, 2022 | Fundamentals
Warm-Up (600 yards) 2 x 150 Tighten Up Drill 6 x 50 on :55 Drills – Balance (400 yds) 2 x 75 w/ :15s rest – 25 L arm + 25 R arm + 25 both – BACKSTROKE***Keep Recovery Arm Straight*** Turn Drill – 1 x 50: Swim 3 strokes free, flip 360 back to horizontal freestyle swim... 
by Susan Scanlan | Oct 28, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 200 SKP Drills: Rotation and Balance – (300 yds) 1 x 100: 6 & 6 drill 1 x 100: 6 – 3 – 6 drill 5 x noodle turn drill 1 x 100 free Main Set (1800 yds) 8 x 100 Rest = :15sOdds are 50 drill + 50 swim#1: Catch-up... 
by Susan Scanlan | Oct 21, 2021 | 75 Minute Swim
Friday, October 22, 2021 Warm-Up “A” (1600 yds) 200 SKPS 8 x 50 on 1:0525 drill + 25 freeDrill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YMCA 8 x 50 on 1:1025 drill stroke + 25 stroke IM order Main Set “A” (1700 yds) 9 x 100 free at...
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