by Susan Scanlan | Nov 16, 2023 | Fundamentals
Welcome Back Workout – Focus: Pull 11/15/23 Warm Up and Drills (1100 yds) 4 x (75 swim + 25 streamline kick on back) – Continuous 8 x 50 – 25 Drill + 25 Swim Use your lats! Odds are Scooter, Evens are Catch Up Choice Kick Set: 4 x 75 w/ :20s rest... 
by Susan Scanlan | Oct 27, 2023 | Drag Reduction, Fall 2023, Fundamentals
Welcome Back Workout – Focus: Drag Reduction 10/27/23 Warm Up and Drills (1350 yds) 1 x 200 – Squeeze shoulder blades together on recovery 2 x 25 – Paddle on head drill 4 x 100 w/ :15s restOdds are catch upEvens are Breathe, Tap Extend 4 x 75 w/... 
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...
Recent Comments