by Susan Scanlan | Dec 19, 2022 | Fundamentals
Warm-Up (1200 yards) • Land Start Drills• 1 x 300 choice• 3 x 100 : Moving buoy drill by 25s• 6 x 50 kick on 1:15• 6 x 50 on 1:00 Swim Golf Drills – Starts (200 yds) • 10 x Vertical Jumps in streamline position• Block positioning and drills (see backside)• 4 starts +... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1100 yards) 1 x 300 choice 2 x 200 pull on 3:30 8 x 50 on 1:00 – Odds Scooter Drill or Fists, Evens swim Drills – Fly (300 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 2 x 25 dolphin dives 8 x 25 – 2 L arm + 2 R arm +... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1250 yards) 1 x 400 choice, descend by 100s 2 x 150 pull, descend by 50s 2 x 125 kick w/ :15s rest 3 x 100 – 50 catch-up w/ stick + 25 catch up w/o stick + 25 swim Drills – Fly (400 yds). 4 x 25 fly kick w/ fins arms folded 1 x 100 Scull w/fins – scull out +... 
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 30, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 3 x 100 – 50 catch-up w/ stick + 50 free 6 x 50 choice kick on 1:15 Drills – Breaststroke (400 yds) Turn Drills: 1. Backwards somersault from extended arm floatKick holding onto wall w/ arms extended, head down. Drive knees and chin...
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