by Susan Scanlan | Jan 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (700 yards) 1 x 200 choice 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”25 L arm only + 25 right arm only + 25 alternate arms + 25 freeGoal: Keep hips high. Don’t let them sink when you breathe. 2 x 150 – Tighten Up Drill 4 x :30s... 
by Susan Scanlan | Oct 24, 2022 | Fundamentals
Sage YMCA Masters Welcome Back WorkoutFocus: Enjoy! Don’t look at the clock today. Warm-Up (500 yards) – Rest as long as you feel you need 1 x 200 – easy pace 2 x 100 – easy plus pace 4 x 50 – moderate pace Drills: Body Balance – Two Rounds (200 yds) Vertical... 
by Susan Scanlan | Jan 19, 2022 | 75 Minute Swim
WARM-UP (1600 yds) 4 x 100 choice on 1:50 2 x 200 Moving buoy drill – 50 thighs, 50 knees, 50 ankles, 50 on deck 4 x 100 choice stroke kick on 2:20 8 x 50 on 1:00#1-2: 12.5 mod. fast + 37.5 moderate#3-4: 25 mod fast + 25 moderate#5-6: 37.5 mod fast + 12. 5... 
by Susan Scanlan | Jan 10, 2022 | 75 Minute Swim
WARM-UP (1100 yds) Two Rounds – First round interval on the left, second round on the right 1 x 200 choice on 3:20/3:10 2 x 75 pull on 1:30/1:20 2 x 50 Tombstone kick on 1:30/1:20 4 x 25 on :30 power push offs – ½ length fast underwater, then EZ MAIN SET (1900 yds, 32... 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...
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