by Susan Scanlan | Apr 4, 2022 | distance
Workout for Monday, April 3, 2022 WARM-UP (1000 yds) 1 x 300 choice 3 x 100 Drill w/ fins100 – Head lead kick on back.Goal: Horizontal Body Position100 – Fashion model on backGoal: Head, Shoulders & Hips move together100 -Fashion model face downGoal: Head,... 
by Susan Scanlan | Feb 18, 2022 | 75 Minute Swim
WARM-UP (1200 – 1400 yds) 10 minute swim – any stroke you want 4 x 50s vertical kick w/ :10s rest 4 x 50 on 1:00 Your favorite drill 4 x 100 Pull Set w/ :15s rest#1: 50 breast + 50 free #2: 50 back + 50 free#3: 100 free #4: 25 Fly +... 
by Susan Scanlan | Aug 16, 2021 | 75 Minute Swim
Divide Your Course Look for natural breaks such as buoys, swim ropes, changes in landscape, or changes in architecture. These will be your repeat distances. If you can’t find any, use the distance across the lake, a bay, or something along the shoreline. Warm-Up...
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