by Susan Scanlan | Feb 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 5 x 100 choice on 1:50 4 x 75 on 1:45 – 25 choice drill + 25 choice kick + 25 choice swim 2 x 200 @ 75% on 3:30 Main Set (1900 yards) 12 x 50 pull (free or back) w/ buoy on 1:00Think high elbow and strong finish 4 x 100 – 75 free +... 
by Susan Scanlan | Jan 31, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 2 x 300 w/ :30s rest75 swim + 25 above head scull + 75 swim + 25 middle scull +75 swim + 25 finish scull 12 x 25 on :35Odds: Power push-offs (your choice of stroke)Evens: Streamline kick on your back Main Set (2150... 
by Susan Scanlan | Dec 21, 2022 | Fundamentals
Meet Warm-Up (1100 -1300 yards) On Deck Stretching 1 x 150 EZ 1 x 150 Tighten Up 6 x 50 – 25 drill + 25 swim 6 x 50 on 1:00 Swim Golf Two to Four Rounds:4 x 25 on :30 – Keep one set of 4 x 25 all the same stroke#1: Fast to EZ#2: EZ to Fast #3: All EZ #4:... 
by Susan Scanlan | Apr 25, 2022 | distance
WARM-UP (1300 yds) 1 x 400 choice 4 x 100 as follows: 25 L arm lead kick, 25 R arm lead kick, 25 alt. L arm lead, R arm lead by 6 kicks/side, 25 6-beat kick freestyle 12 x 50 on 1:00 (Descend 1-4, 5-8, 9-12) Suggestion #1, 5, 8 are stroke, #2, 6, 10 are 25s MAIN SET...
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