by Susan Scanlan | Apr 8, 2022 | distance
WARM-UP (1000 yds) 200 SKPS 4 x 50 Single Arm Pull w/ Opposite Arm at side(Breathe on non-stroking side. Hips, shoulders and neck roll together)Odds: Left arm pullEvens: Right arm pull MAIN SET (2250 yds) EN-2 Set = Threshold Pace 4 x 100 on 1:40 or threshold pace +... 
by Susan Scanlan | Feb 11, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 500 choice (or whatever you can do in 10 minutes) Vertical Kick at 5:25am: 6 x :40s kick + :20 rest 4 x 200 w/ :15s rest Odds – moving buoy pull = 50 thighs, 50 knees, 50 ankles, no buoyEvens – Tighten Up Drill (50 abs + 50 retract shoulders and... 
by Susan Scanlan | Jan 14, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 300 choice 2 x 200 drill by 50s:50 pull w/ buoy + 50 pull w/ buoy between knees +50 pull w/ buoy between ankles + 50 free 6 x 50 free on 1:00 w/ 2 fly strokes off of the walls 6 x 50 choice kick on 1:15 MAIN SET (2000 yds) 4 x 500 as follows:#1:... 
by Susan Scanlan | Nov 21, 2021 | 75 Minute Swim
Monday, November 22, 2021 Warm-up Option “A” (1300 yds) 200 SKPS 2 x (5 x 50 on 1:00)First round is freestyleSecond round is backstroke#1: Pull w/ buoy between thighs#2: Pull w/ buoy between knees, point toes#3: Pull w/ buoy between ankles. Keep hips...
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