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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