by Susan Scanlan | Jun 1, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 50 Free + 50 fists + 100 free w/ tight core 1 x 100 Choice kick 2 x 25 Finish drill w/ kick board in between your legs 1 x 150 Choice pull Main Set (2300 yds) 4 x 200 on 3:15 Accelerate into and out of each turn 4 x... 
by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 1 x 500 – Last 25 of each 100 – Exaggerate your finish TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s 2 x 25 choice kick at 100% Rest = 40s THREE ROUNDS1 x 25 finish scull Rest = 10s 1 x 25 Doggie...
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