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... 
by Susan Scanlan | Oct 26, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 1 x 300 – easy pace 4 x 75 – moderate pace Drills: Rotation and Balance – TWO ROUNDS (400 yds) 2 x Vertical Kick w/ rotation for about 30s 1 x 50 Fashion model on back 1 x 50 Arm lead kick – body s/b at a... 
by Susan Scanlan | May 2, 2022 | distance
WARM-UP (1000 yds) 1 x 400 choice 2 x 100 drill w/ :15s rest 75 fist drill + 25 free 2 x 100 kick on 2:45 NO BOARD as follows:25 fashion model on back + 25 streamline on back +25 L arm lead + 25 right arm lead 8 x 25 on :30 Power push-offs MAIN SET (2700 yds)...
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