by Susan Scanlan | Nov 28, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 400 choice 2 x 100 – 25 L arm lead kick + 25 free + 25 R arm lead kick + 25 free 8 x 50 on :50 – Swim Golf Drills – Breaststroke (400 yds) 2 x 100 pull – 50 breast pull + 50 free pull 8 x 25 on :30 – Breaststroke pull-outs + 2 breakout stroke... 
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... 
by Susan Scanlan | Nov 9, 2022 | Fundamentals
Warm-Up (700 yards) 1 x 300 choice easy 4 x 75 on 1:30 – 25 drill + 50 swim build 4 x 25 power push-offs on :30 Drills – Backstroke (500 yds) 3 x 1:00 vertical kick w/ :30s rest 1 x 100: Rotation w/ Recovery Drill: L arm lead on back, R arm comes up 90, goes down,... 
by Susan Scanlan | Nov 9, 2022 | Fundamentals
Warm-Up (800 yards) 1 x 400 – easy pace 4 x 50 freestyle kick on 1:10 2 x 100 on 1:45 Drills: Freestyle Entry (Light Hands) & Backstroke Kick (700yds) 3 x 100 – 25 L hand on buoy + 25 R hand on buoy + 50 free w/ light hands 4 x 50 w/ :15s rest Fashion Model...
Recent Comments