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 | Nov 16, 2022 | Fundamentals
Warm-Up (800 yards) 1 x 400 choice 4 x 50 pull on 1:00 1 x 200 choice descend by 50s Drills – Balance (400 yds) 4 x 50 w/ :15s rest – 25 mummy* + 25 backstroke Turn Drill – 5 x Kick Turn (Start w/ arms extended holding on to wall kicking. Take a breath. Tuck and flip.... 
by Susan Scanlan | Nov 14, 2022 | Fundamentals
Warm-Up (800 yards) – TWO ROUNDS + KEEP THE CLOCK RUNNING 1 x 200 choice on 3:30/3:15 1 x 50 on 1:00/ :45 1 x 100 on 2:00/1:45 1 x 50 on 1:00 Drills – Tight Abs (500 yds) 2 x (75 Moving Buoy Drill – Freestyle + 50 freestyle) 2 x (75 Moving Buoy Drill – Backstroke + 50... by Susan Scanlan | Nov 13, 2022 | Fundamentals
Warm-Up (900 yards) – Keep the clock moving 1 x 200 on 3:20 2 x 50 on 1:00 2 x 150 on 1:45 4 x 75 choice kick on 1:50 Drills – Head Position (600 yds) 2 x 100 free – 50 w/paddle on forehead, 50 without 2 x 100 back – 50 w/cup of water on forehead, 50 without Turn... 
by Susan Scanlan | Nov 9, 2022 | Fundamentals
Warm-Up (700 yards) 1 x 300 choice easy 4 x 75 on 1:30 – 25 drill + 50 swim build 4 x 25 power push-offs on :30 Drills – Backstroke (500 yds) 3 x 1:00 vertical kick w/ :30s rest 1 x 100: Rotation w/ Recovery Drill: L arm lead on back, R arm comes up 90, goes down,...
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