by Susan Scanlan | Dec 8, 2021 | 75 Minute Swim
Friday, December 10, 2021 Warm-up Option “A” (1500 yds) 5 x (4 x 75) as follows First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles Third 4 x 75: #1,3: 50 fly kick on your... 
by Susan Scanlan | Dec 3, 2021 | 75 Minute Swim
Monday, December 6, 2021 Warm-up Option “A” (1000 – 1500 yds) 15 minute choice warm-up (800-1200yds) 2 x 150 breaststroke pull w/ 50 free kick, then 50 dolphin kick, then 50 breaststroke kick. Work on accelerating the pull, squeezing elbows together... 
by Susan Scanlan | Dec 1, 2021 | 75 Minute Swim
Friday, December 3, 2021 Warm-up Option “A” (1600 yds) 200 SKP 4 x 50 breaststroke kick w/ pull buoy Heels to butt, flex angles, toes out. Push around and down. Touch toes 4 x 50 breaststroke w/ glide held for “Apple, Peaches, Pumpkin Pie”Concentrate on... 
by Susan Scanlan | Nov 29, 2021 | 75 Minute Swim
Wednesday, December 1, 2021 Warm-up Option “A” (1400 yds) 1 x 400 choice 12 x 50 on 1:00 25 drill + 25 swim 1 x 200 breastroke pull w/ buoy 30 x breastroke kick against wall 4 x 50 breaststroke on 1:05 Main Set (1900-2500 yds) 8 x 75 on 1:30 – 25... 
by Susan Scanlan | Nov 28, 2021 | 75 Minute Swim
Monday, November 29, 2021 Warm-up Option “A” (1250 yds) 1 x 400 choice 6 x 75 sculling w/ :15s restFirst 25 – Scull to catch positionSecond 25: Catch to power diamondThird 25: Power diamond to exit 1 x 400 IM kick reverse order Main Set (1900-2500...
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