by Susan Scanlan | Nov 28, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 400 choice 2 x 100 – 25 L arm lead kick + 25 free + 25 R arm lead kick + 25 free 8 x 50 on :50 – Swim Golf Drills – Breaststroke (400 yds) 2 x 100 pull – 50 breast pull + 50 free pull 8 x 25 on :30 – Breaststroke pull-outs + 2 breakout stroke... 
by Susan Scanlan | Jan 7, 2022 | 75 Minute Swim
WARM-UP (1400 -1600 yds) 1 x 300 choice 4 x 50 breaststroke kick on 1:00/1:15 8 x 75 on 1:20/1:4025 back + 25 breast+ 25 free 1 x 300 or 500 as follows: 25 moderately fast (MF) + 25 EZ, 50 MF + 50 EZ + 75 MF + 75 EZ (300 END)+ 50 MF + 50 EZ + 25 MF + 25 EZ MAIN SET...
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