by Susan Scanlan | Nov 15, 2021 | 75 Minute Swim
Wednesday, November 17, 2021 Warm-up Option “A” (1600 yds) 1 x 500 choice 6 x 50 free or back kick w/ :15s restBuild your underwater kicks/distance 4 x (4 x 50 IM on 1:00)#1: Fly/Back#2: Back/Breast#3: Breast/Free#4: Free/FlyFlys are 2L, 2R and 2 Both Main... 
by Susan Scanlan | Nov 14, 2021 | 75 Minute Swim
Monday, November 15, 2021 Warm-up Option “A” (1500 yds) 4 x 150 w/ : 20s rest100 free + 50 backstroke kick 4 x 100 pull on 1:45Odds are back, Evens are free 3 x (4 x 25 w/ :15s rest)Drill Set w/ finsRound 1: Fly kick on your backRound 2: TitanicRound 3:... 
by Susan Scanlan | Nov 12, 2021 | 75 Minute Swim
Friday, November 12, 2021 Warm-up Option “A” (1450 yds) 1 x 450 choice Verical Kick: Eight times on each legEZ kick, then hesitate with right knee bent. Thrust right foot forward as you rotate left hip forward. See how far you can rotate with this one... 
by Susan Scanlan | Nov 9, 2021 | 75 Minute Swim
Wednesday, November 10, 2021 Backstroke “A” Warm-Up (1800 yds) 1 x 300 choice 3 x 100 backstroke kick progression25 Fashion Model, 25 R arm extended, 25 L arm extended, 25 6 & 6 3 x 100 backstroke pull progression25 R arm pull, L arm at side, 25 L arm...
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