by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 300 choice 3 x 100 – 25 scull + 25 swim + 25 catch-up + 25 swim 3 x 50 – NEW DRILL that works on your finishPlace a kickboard in between your thighs. As you finish your stroke, tap the kickboard with your hand. Do not kick! 1 x 150 – Swim with... 
by Susan Scanlan | Feb 28, 2023 | Strength/Technique, Winter 2023
Warm-Up (1050 yards) 2 x 250 w/ :25s rest100 swim + 150 kick w/ board 8 x 50 drill w/ :10s restOdds are Catch-Up, exaggerating the finishEvens are One Arm Drill, Opposite arm extended 3 x (25 finish scull + 25 build + 8 press-outs + 20s rest) Main Set... 
by Susan Scanlan | Feb 24, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 5 x 100 choice w/ :20s restOdds: 75 swim + 25 streamline kick on your backEvens: 75 swim + 25 dog-paddle 6 x 50 on 1:10Odds: Kick with a boardEvens: 25 L arm lead kick + 25 R arm lead kick 4 x 50 on 1:05 Catch-Up Drill Main Set (1800... 
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 | Apr 20, 2022 | distance
WARM-UP (1100 yds) 1 x 500 choice Vertical Kick: 5 x 1:00 w/ :30s rest 2 x (3 x 100 w/ :15s rest)#1: Drill: Catch-up w/ PVC pipe#2: Drill: Catch-up keeping non-stroking hand weightless in front#3: Freestyle w/ weightless hands driving forward before catch MAIN SET...
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