by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 200 choice 4 x 100 on 1:45 50: 6-beat kick, Count your strokes50: 2-beat kick, Keep same stroke count 4 x 75 w/ :15s rest Moving buoy drill/pull 1 x 100 Swim with a quick finish & a tight core Main Set (2500 yds) 2 x 600 w/... 
by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1050 yards) Rest as long as you want in between repeats 3 x 150 – 100 free + 50 choice kick 3 x 150 – 100 choice drill + 50 choice swim 1 x 150 – 100 stroke + 50 build free Main Set (2400 yds) Challenge: Keep the clock going! If you need to break, do... 
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:...
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