by Susan Scanlan | Apr 12, 2023 | distance
Warm-Up (1000 yards) 1 x 400 choice 1 x 300 pull w/ buoy 1 x 200 kick 1 x 100 choice drill Main Set (2350 yds) HR set: 1 x 600, 1 x 300, 1 x 150Rest is the time it takes for your heartrate to go 110 or less Three Rounds1 x 25 Finish Drill (free or back)... 
by Susan Scanlan | Dec 7, 2022 | Fundamentals
Warm-Up (1200 yards) 1 x 400 choice 4 x 100 choice on 1:45 8 x 50 on 1:00 Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)Evens: Free Drills – Fly (400 yds) Go to deep end of pool. Vertical Kick: 10 x (10 fly kicks + 10s rest + 10s free kick w/... by Susan Scanlan | Oct 31, 2022 | Fundamentals
Warm-Up (600 yards) 1 x 400 choice 4 x 50 choice kick on 1:20 Drills: Rotation and Breathing – TWO ROUNDS (600 yds) 3 x 50#1: L arm only, Breathe on R w/ R arm at side#2: R arm only. Breathe on L w/ L arm at side #3: Freestyle 3 x 50#1: 6 & 6 with hesitation#2:... 
by Susan Scanlan | Oct 26, 2022 | Fundamentals
Warm-Up (600 yards) – Rest as long as you feel you need 1 x 300 – easy pace 4 x 75 – moderate pace Drills: Rotation and Balance – TWO ROUNDS (400 yds) 2 x Vertical Kick w/ rotation for about 30s 1 x 50 Fashion model on back 1 x 50 Arm lead kick – body s/b at a... 
by Susan Scanlan | Mar 7, 2022 | 75 Minute Swim
Warm-Up (700 yds) 1 x 400 choice at 50% of max speedKevin – Hold 1:30 pace, Megan – Hold 1:48 pace 2 x 150 drill progression (Use a snorkel if you have one)25 – L arm lead, 25 R arm lead, 25 6 & 6, 25 6-3-6, 50 Free, Main Set (2000 yds) Heart rate set – 4 x...
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