by Susan Scanlan | Apr 19, 2023 | distance
Warm-Up (800 yards) 1 x 200 choice 1 x 300 – 100 L arm only + 100 swim + 100 R arm (Opp. arm extend) 1 x 300 pull – 1st 25 of each 100 is catch-up Main Set (2500 yds) EN-1 Set (850 yds): Basic Endurance (Threshold pace + 4s per 100yds)Rest is based on... 
by Susan Scanlan | Dec 12, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 200 choice 4 x 100 w/ :15s rest – 50 choice kick + 50 choice swim 8 x 50 w/ :10s rest – 25 choice drill + 25 swim Drills – Fly (400 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 8 x 25 – One arm fly w/... 
by Susan Scanlan | Nov 22, 2022 | Fundamentals
Warm-Up (1000 yards) 2 x 200 choice on 3:30 2 x 100 kick on 2:30 4 x 100 w/ :15s rest – 50 choice free drill + 50 free Drills – Breaststroke (200 yds) TWO ROUNDS 1 x 50 Breaststroke kick on back – keep knees below surface 1 x 50 Breaststroke pull w/ dolphin... 
by Susan Scanlan | Nov 21, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 1 x 200 pull 4 x 100 on 1:45 (Neck long? Shoulders retracted? Wrists straight? Abs/Gluts tight?) Drills – Breaststroke (300 yds) 4 x :30s w/ :20s rest: Breaststroke Kick against the wall – facing it Turn Drill – 5 x Front float w/... 
by Susan Scanlan | Nov 18, 2022 | Fundamentals
Warm-Up (600 yards) 2 x 150 Tighten Up Drill 6 x 50 on :55 Drills – Balance (400 yds) 2 x 75 w/ :15s rest – 25 L arm + 25 R arm + 25 both – BACKSTROKE***Keep Recovery Arm Straight*** Turn Drill – 1 x 50: Swim 3 strokes free, flip 360 back to horizontal freestyle swim...
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