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... 
by Susan Scanlan | Feb 25, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 1 x 300 choice 4 x 100 w/ :15s rest50 catch-up drill as 2 slow + 2 quick cycles25 wide pull engaging your lats25 free 4 x 75 kick on 2:00 MAIN SET (1800 yds) 4 x 100 Faddle Drill#1: L fin, R paddle #2: R fin, L paddle#3: Both fins both...
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