by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1100 yards) 1 x 300 choice 2 x 200 pull on 3:30 8 x 50 on 1:00 – Odds Scooter Drill or Fists, Evens swim Drills – Fly (300 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 2 x 25 dolphin dives 8 x 25 – 2 L arm + 2 R arm +... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1250 yards) 1 x 400 choice, descend by 100s 2 x 150 pull, descend by 50s 2 x 125 kick w/ :15s rest 3 x 100 – 50 catch-up w/ stick + 25 catch up w/o stick + 25 swim Drills – Fly (400 yds). 4 x 25 fly kick w/ fins arms folded 1 x 100 Scull w/fins – scull out +... 
by Susan Scanlan | Dec 12, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 200 choice 4 x 100 w/ :15s rest – 50 choice kick + 50 choice swim 8 x 50 w/ :10s rest – 25 choice drill + 25 swim Drills – Fly (400 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 8 x 25 – One arm fly w/... 
by Susan Scanlan | Dec 9, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 4 x 75 w/ :15s rest – 25 choice kick + 25 choice drill + 25 choice swim 3 x 100 choice pull w/ :20s rest Drills – Fly (500 yds). 6 x 50 Fly kick on back w/ fins w/ :20s restOdds: Arms at sides Evens: Arms do a double arm... 
by Susan Scanlan | Dec 7, 2022 | Fundamentals
Warm-Up (1200 yards) 1 x 400 choice 4 x 100 choice on 1:45 8 x 50 on 1:00 Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)Evens: Free Drills – Fly (400 yds) Go to deep end of pool. Vertical Kick: 10 x (10 fly kicks + 10s rest + 10s free kick w/...
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