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... 
by Susan Scanlan | Mar 2, 2022 | 75 Minute Swim
WARM-UP (900 – 1100 yds) 1 x 200 or 1 x 300 choice 2 x 100 – 1st 100: Paddle on head, 2nd 100: Free w/ long neck Vertical Kick: 3 x 1:00 w/ :30s rest 4 x 50 One arm buoy pull#1: Left arm – 2 catch + 1 pull#2: Right arm – 2 catch + 1 pull#3: High catch... 
by Susan Scanlan | Nov 28, 2021 | 75 Minute Swim
Monday, November 29, 2021 Warm-up Option “A” (1250 yds) 1 x 400 choice 6 x 75 sculling w/ :15s restFirst 25 – Scull to catch positionSecond 25: Catch to power diamondThird 25: Power diamond to exit 1 x 400 IM kick reverse order Main Set (1900-2500...
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