by Susan Scanlan | May 16, 2022 | distance
WARM-UP (1450 yds) 1 x 400 choice 4 x 50 w/ :20s rest25 finish scull + 25 swim 8 x 50 kick on 1:15 9 x 50 on 1:00 25 stroke IM order + 25 free MAIN SET (2400 yds) EN-1 (500 yds) @ Threshold pace + 2s/100yds 1 x 500 Goal Time: 7:05/7:15 EN-2 (1500 yds) @... 
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 | Apr 20, 2022 | distance
WARM-UP (1100 yds) 1 x 500 choice Vertical Kick: 5 x 1:00 w/ :30s rest 2 x (3 x 100 w/ :15s rest)#1: Drill: Catch-up w/ PVC pipe#2: Drill: Catch-up keeping non-stroking hand weightless in front#3: Freestyle w/ weightless hands driving forward before catch MAIN SET... 
by Susan Scanlan | Apr 18, 2022 | distance
WARM-UP (1100 yds) 3 x 200 (FPC = free, pull, choice) on 3:40 5 x 50 kick on 1:20 1 x 150 Breathing Drill w/ paddle on head 4 x 25 power push-offs w/ breakout on :30 MAIN SET (2600 yds) EN-1 Set (1200 yds) = Threshold Pace + 3s/100yds 4 x (50+ 100 + 150)Rest is... 
by Susan Scanlan | Apr 15, 2022 | distance
Warm Up (900 yds) 1 x 350 choice 1 x 150 Drill: Rotational Balance w/ arms Start face down in position 11 As right arm pulls, turn to your backside w/ L arm extended Kick on your back w/ L arm extended and R arm at side Rotate back to face down position 11 Repeat w/ L...
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