by Susan Scanlan | Nov 27, 2023 | Fundamentals
Butterfly Pt. 1 11/27/23 Warm Up and Drills (1400 yds) 400 Choice 200 Pull – 50 L arm + 50 R arm + 100 both arms 7 x 50 choice kick on 1:20 Butterfly Drills 5 x Pull-ups from bottom of pool 100 Fly kick with fins on back – Keep knees in the water 10 x... 
by Susan Scanlan | Nov 25, 2023 | Fundamentals
Turkey Buster Workout 11/24/23 Warm Up and Drills (1000 yds) 400 Choice 6 x 50 – 25 choice drill + 25 swim THREE ROUNDS w/ 1:00 rest in between each round 2 Streamline Jumps + 5 Triceps Dips + 1:00 vertical kick 6 x 50 free on :55 Fast off the wall +... 
by Susan Scanlan | Nov 22, 2023 | Fundamentals
Welcome Back Workout – Focus: Rhythm 11/22/23 Warm Up and Drills (1200 yds) 200 SKP (Remember Bubble, Bubble, Breathe?) 4 x 50 = 25 UNCO (Think: Breathe, Dip) + 25 swim 4 x 100 free on 1:45 75 moderate + 25 build to fast finish 4 x Times Flip... 
by Susan Scanlan | Nov 17, 2023 | Fundamentals
Welcome Back Workout – Focus: Rhythm 11/17/23 Warm Up and Drills (1200 yds) 1 x 300 choice 3 x 100 6-3-6 Drill w/ fins 6 x 50 w/ :15s rest Odds: Breathe, Tap, Extend Drill Evens: Swim Turn Drill – 5 x Broken Turns from flags to flags Stop after flip,... 
by Susan Scanlan | Nov 10, 2023 | Fundamentals
Welcome Back Workout – Focus: Catch 11/10/23 Warm Up and Drills (1000 yds) 1 x 200 Choice 6 x 50 w/ :15s rest Odds: Head up front scull w/ buoy Evens: Swim Kick Set: 8 x 25 on :45 Odds: Power push offs w/ strong underwater kicks Evens: No board...
Recent Comments