by Susan Scanlan | Apr 21, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 1 x 300 – Choice 6 x 50 – Odds = Paddle on Head Evens = Weightless Hands 4 x 100 on 1:50 – Last 25 streamline kick on your back – fast 4 x 50 from the middle of the pool – Fast in and out of the turns Main Set (1800 – 2200 yds) 4 x... by Susan Scanlan | Nov 13, 2022 | Fundamentals
Warm-Up (900 yards) – Keep the clock moving 1 x 200 on 3:20 2 x 50 on 1:00 2 x 150 on 1:45 4 x 75 choice kick on 1:50 Drills – Head Position (600 yds) 2 x 100 free – 50 w/paddle on forehead, 50 without 2 x 100 back – 50 w/cup of water on forehead, 50 without Turn... 
by Susan Scanlan | May 11, 2022 | distance
WARM-UP (1200 yds) 1 x 200 choice 4 x 150 w/ :20s rest50 choice kick + 50 paddle on head drill + 50 free w/ tucked chin 8 x 50 on :55 Build by 12.5yds every 2 50s MAIN SET (2800 yds) EN-3 Set Threshold Overload = Threshold MINUS 2s/100yds 6 x 100 on 1:55 ...
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