by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 1 x 500 – Last 25 of each 100 – Exaggerate your finish TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s 2 x 25 choice kick at 100% Rest = 40s THREE ROUNDS1 x 25 finish scull Rest = 10s 1 x 25 Doggie... 
by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 2 x 400 straight through – 200 + 25 L arm + 25 R arm + 50 catch up + 100 swimFirst one is free, Second is back Vertical Kicking – 4 x (:30s free + 10s fly + 20s rest) 4 x 100 straight through – 25 Doggie + 25 Tarzan + 50 Free Build ... 
by Susan Scanlan | Feb 24, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 5 x 100 choice w/ :20s restOdds: 75 swim + 25 streamline kick on your backEvens: 75 swim + 25 dog-paddle 6 x 50 on 1:10Odds: Kick with a boardEvens: 25 L arm lead kick + 25 R arm lead kick 4 x 50 on 1:05 Catch-Up Drill Main Set (1800... 
by Susan Scanlan | Feb 20, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 400 choice 4 x 50 on 1:00 – 25 fly drill + 25 free 1 x 200 fly kick on back, side or tummy (if tummy, use a board) 1 x 200 free pull, exaggerate the finish Pre-Set (500 yards) 6 x 25 fly on :35 Exaggerate the finish 1 x 150... 
by Susan Scanlan | Feb 5, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 8 x push-ups on starting blocks or deck 1 x 300 – Last 25 of each 100 is Doggie Paddle 2 x (3 x 50 on 1:00 – 25 drill + 25 swim)#1: L arm only, R arm at side. Breathe to the right#2: R arm only, L arm at side. Breathe to the left#3: Catch-up 8 x...
Recent Comments