by Susan Scanlan | May 18, 2022 | distance
WARM-UP (1400 yds) 1 x 400 easy swim 3 x 200 on 4:00 drill/swimDrill Suggestions: One arm-backstroke, breaststroke 2/2/2, one arm fly, catch-up with the stick, fist 4 x 100 IM kick on 2:20 MAIN SET (2600 yds) For this set, you may use the 50s to recover with a pull or... 
by Susan Scanlan | Mar 4, 2022 | 75 Minute Swim
Warm-up + Kick Set (1100 yds) 1 x 400 choice 8 x 50 on 1:15Odds (#1, #5) are paddle on head drillOdds (#3, #7) buoy pull drillEvens are free or back Kick: Two Rounds of continuous kick25 hard, 25 moderate, 50 hard, 50 moderate Main Set (1800 yds) 8 x 100 on... 
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 | Feb 4, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 150 SKPS – Are you squeezing? You should be! 8 x 50 w/ :15s rest – 25 stroke kick + 25 stroke drill MAIN SET (1750 yds) Basic to Threshold Endurance SetStart with your threshold 200 pace and add 15s. Subtract 5s each 200. 4 x 200 on 3:45 (3:25 down... 
by Susan Scanlan | Dec 6, 2021 | 75 Minute Swim
Wednesday, December 8, 2021 Warm-up Option “A” (1400 yds) Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round. 4 x 50 on 1:00/:55 3 x 100 on 1:45/1:40 1 x 200 pull on 3:20/3:10 Pre-Set (1200 yds)...
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