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... 
by Susan Scanlan | Oct 26, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 1 x 300 – easy pace 4 x 75 – moderate pace Drills: Rotation and Balance – TWO ROUNDS (400 yds) 2 x Vertical Kick w/ rotation for about 30s 1 x 50 Fashion model on back 1 x 50 Arm lead kick – body s/b at a... by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) TWO ROUNDS 1 x 200 choice w/ :30s rest 3 x 50 on 1:05 drill#1: Catch up w/ stick#2: Catch-up no stick#3: Pull 1 x 1:15 vertical kick w/ :30s rest 1 x 100 free descend each 25 MAIN SET (3000 yds) EN-2 (1700 yds) @ Threshold pace... by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 3 x 100 drill – 50 one arm w/ non-stroking arm in front,25 catch-up, 25 swim 4 x 75 choice kick w/ :15s rest MAIN SET (3000 yds) SP-2: Sprint (400 yds) 8 x 50 choice on 1:15#1-2: First 12.5 yds fast, then mod#3-4:...
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