by Susan Scanlan | Nov 17, 2023 | Fundamentals
Welcome Back Workout – Focus: Rhythm 11/17/23 Warm Up and Drills (1200 yds) 1 x 300 choice 3 x 100 6-3-6 Drill w/ fins 6 x 50 w/ :15s rest Odds: Breathe, Tap, Extend Drill Evens: Swim Turn Drill – 5 x Broken Turns from flags to flags Stop after flip,... 
by Susan Scanlan | Oct 27, 2023 | Drag Reduction, Fall 2023, Fundamentals
Welcome Back Workout – Focus: Drag Reduction 10/27/23 Warm Up and Drills (1350 yds) 1 x 200 – Squeeze shoulder blades together on recovery 2 x 25 – Paddle on head drill 4 x 100 w/ :15s restOdds are catch upEvens are Breathe, Tap Extend 4 x 75 w/... 
by Susan Scanlan | Oct 22, 2023 | Drag Reduction, Fall 2023, Fundamentals
Focus: Drag Reduction 10/23/23 Warm Up and Drills (800 yds) “Bubble, Bubble, Armpit” – 200 yds “Breathe Tap Extend” – 200 yds Paddle on Top of Head Drill 2 x (2 x 25 + 1 x 50) rest as needed 25s are Swim with a paddle on the top of your head 50s... 
by Susan Scanlan | Oct 19, 2023 | Breathing, Fall 2023
Breathing Workout #2 10/18/23 Warm Up and Drills (900 yds) Bubble Bubble Breathe or Bubble Bubble Bubble Breathe (same side breathers) 1 x 300 free while repeating the mantra: “Bubble Bubble Breathe” Vertical Kick – 3 x :30 w/ :30s rest – Kick fits in a Home...
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