by Susan Scanlan | Mar 1, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 1 x 500 choice 10 x 50 choice kick on 1:20 – The last 12.5 yds fast 6 x 50 swim golf on 1:00 Main Set (1500 yards) 4 x 50 non-free Pace is moderate Rest is :20s 3 x 100 free w/ fins on 1:20 Pace is moderate... by Susan Scanlan | May 5, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 2 x 200 moving buoy drill w/ :15s rest 2 x 150 free (#1 w/ belt, #2 no belt, keep hips high) MAIN SET (2800 yds) HEARTRATE SET (900yds) 3 x 300 (#1: w/ fins, #2: w/ paddles, #3 fins and paddles)Initial HR after 300: Mary 132-148,... 
by Susan Scanlan | Nov 18, 2021 | 75 Minute Swim
Friday, November 19, 2021 Warm-up Option “A” (1200 yds) 1 x 300 choice 2 x 150 Tighten Up Drill25 tight abs, 25 retracted shoulders, 25 tight gluts, 25 relaxed, 50 everything tight 8 x 50 on 1:05Odds: L arm pull, R arm at side, breathe to the right, 25... 
by Susan Scanlan | Nov 1, 2021 | 75 Minute Swim
Wednesday, November 3, 2021 Workout “A” Warm-up (1100yds) 1 x 400 choice Vertical butterfly kick 6 x :10s w/ :20s rest Fin Set2 x 25 power push-offs w/ 2-4 underwater dolphin kicks1 x 100 fly kick on your back1 x 100 free w/ fins + 2-4 underwater fly kicks... 
by Susan Scanlan | Oct 23, 2021 | 75 Minute Swim
Monday, October 25, 2021 Workout “A” Warm-up (1500 yds) 300 choice 2 x (4 x 75 on 1:30 for round 1, 1:20 round 2)Descend #1-4 and 5-8 4 x 150 FADDLE drill#1: right paddle, left fin#2: left paddle, right fin#3: both paddles, both fins#4: no paddles, no...
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