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 | Feb 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 5 x 100 choice on 1:50 4 x 75 on 1:45 – 25 choice drill + 25 choice kick + 25 choice swim 2 x 200 @ 75% on 3:30 Main Set (1900 yards) 12 x 50 pull (free or back) w/ buoy on 1:00Think high elbow and strong finish 4 x 100 – 75 free +... 
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 | Jan 23, 2023 | Strength/Technique, Winter 2023
Warm-Up (1250 yards) 5 x 100 on 2:00 – Last 25 is streamline kick on your back 10 x 50 free drill w/ :15s restOdds: 25 scull + 25 swimEvens: 25 catch-up + 25 build 10 x 25 fast kick w/ board on :45 Main Set (2150 yds) 4 x 200 on 3:45Odds are free or... by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) **TWO ROUNDS** 3 x 100 on 1:50/1:40 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim 2 x 50 choice kick on 1:20/1:15 2 x 25 head up scull w/ :15s restKeep upper arm stable, Lower arm acts like windshield wiper Main Set (1650 yds)...
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