by Susan Scanlan | May 19, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 4 x :45s vertical kick w/ :15s rest 1 x 200 = 50K + 50 Drill + 50K + 50 Drill 1 x 200 = 50 Weak arm pull + 50 Swim + 50 Catch-up + 50 Swim 8 x 50 on 1:00 Swim Golf Main Set (2350 yds) TWO ROUNDS 3 x 100 on 1:40 ... 
by Susan Scanlan | May 5, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 2 x 300 straight through150 choice + 25 L arm + 25 R arm + 50 catch-up + 50 swimFirst 300 is free, second is back Kick Ladder – Alternate fast and easy each distance25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ 3 x 100 straight through – 25 Doggie +... 
by Susan Scanlan | Feb 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (800 yards) 1:00 of push-ups 4 x 200#1: Choice#2: 2 x (25 scull + 75 swim)#3: Kick w/ board – 2 x (75 moderate + 25 hard)#4: 2 x (25 L arm stroke, R hand on kickboard + 25 vice versa + 25 catch-up + 25 swim) Main Set (2350 yards) THREE ROUNDS2... by Susan Scanlan | Jan 23, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 5 x 100 on 2:00 – Last 25 is streamline kick on your back 10 x 50 free drill w/ :15s restOdds: 25 scull + 25 swimEvens: 25 catch-up + 25 build 10 x 25 fast kick w/ board on :45 Main Set (2150 yds) 4 x 200 on 3:45Odds are free or... 
by Susan Scanlan | Oct 28, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 200 SKP Drills: Rotation and Balance – (300 yds) 1 x 100: 6 & 6 drill 1 x 100: 6 – 3 – 6 drill 5 x noodle turn drill 1 x 100 free Main Set (1800 yds) 8 x 100 Rest = :15sOdds are 50 drill + 50 swim#1: Catch-up...
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