by Susan Scanlan | Dec 2, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 200 choice 2 x 100 – 25 doggie paddle + 25 Tarzan + 50 free 8 x 75 on 1:30 – 25 choice kick no board + 25 choice drill + 25 swim Drills – Breaststroke (300 yds) Turn Drill: Kick holding onto wall w/ arms extended, head down. Drive knees and... 
by Susan Scanlan | Nov 30, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 3 x 100 – 50 catch-up w/ stick + 50 free 6 x 50 choice kick on 1:15 Drills – Breaststroke (400 yds) Turn Drills: 1. Backwards somersault from extended arm floatKick holding onto wall w/ arms extended, head down. Drive knees and chin... 
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 | Nov 22, 2022 | Fundamentals
Warm-Up (1000 yards) 2 x 200 choice on 3:30 2 x 100 kick on 2:30 4 x 100 w/ :15s rest – 50 choice free drill + 50 free Drills – Breaststroke (200 yds) TWO ROUNDS 1 x 50 Breaststroke kick on back – keep knees below surface 1 x 50 Breaststroke pull w/ dolphin... 
by Susan Scanlan | Nov 21, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 1 x 200 pull 4 x 100 on 1:45 (Neck long? Shoulders retracted? Wrists straight? Abs/Gluts tight?) Drills – Breaststroke (300 yds) 4 x :30s w/ :20s rest: Breaststroke Kick against the wall – facing it Turn Drill – 5 x Front float w/...
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