by Susan Scanlan | Nov 14, 2023 | Fundamentals
Welcome Back Workout – Focus: Pull 11/13/23 Warm Up and Drills (800 yds) 1 x 300 Choice 6 x 50 w/ :15s rest 25 Fist Punch + 25 Swim Lead with your wrists so that you feel pressure on your forearm Vertical Kicking – 5 x :45s kick + 15s rest 1 x 200 Head down... 
by Susan Scanlan | Jun 5, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 Every 4th 25 is streamline kick on your back 2 x 100 on 1:50 25 catch up, 75 swim 2 x 50 on 1:05 25 Tarzan + 25 swim Main Set (2400 yds) TWO ROUNDS – Keep the clock going. Break between rounds 1 x 250 on 4:00... 
by Susan Scanlan | May 5, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 6 x 100 w/ :15s rest (75s are choice)Odds: 75 swim + 25 streamline kick on your backEvens: 75 swim + 25 Tarzan 2 x 150 straight through – 50 Scooter Drill + 50 6-3-6 Drill + 50 Free Main Set (2400 yds) 4 x 150 on 2:25 @ threshold 1... 
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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