by Susan Scanlan | Feb 6, 2023 | Speed Work Sessions, Strength/Technique, Winter 2023
Warm-Up (900 yards) 10 x walk-outs with a push-up 1 x 300 choice 3 x 100 kick w/ :20s rest 50 choice + 50 streamline on back 3 x 100 w/ :20s rest 50 fly drill + 50 freeSuggestions: 1 arm, 2 Left + 2 Right + 2 Both, narrow to wide pull, strong finish by kicking... 
by Susan Scanlan | Dec 8, 2021 | 75 Minute Swim
Friday, December 10, 2021 Warm-up Option “A” (1500 yds) 5 x (4 x 75) as follows First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles Third 4 x 75: #1,3: 50 fly kick on your...
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