by Susan Scanlan | Apr 19, 2023 | distance
Warm-Up (800 yards) 1 x 200 choice 1 x 300 – 100 L arm only + 100 swim + 100 R arm (Opp. arm extend) 1 x 300 pull – 1st 25 of each 100 is catch-up Main Set (2500 yds) EN-1 Set (850 yds): Basic Endurance (Threshold pace + 4s per 100yds)Rest is based on... by Susan Scanlan | May 7, 2022 | distance
WARM-UP (1000 yds) 1 x 400 choice 6 x 50 drill – One arm, opposite arm at side. Breathe on non-stoking side. 4 x 75 pull w/ :15s rest USE YOUR LATS! MAIN SET (2900 yds) EN-2 Set (1600yds) = Threshold Pace Two Rounds: Keep the clock running between distances, break... by Susan Scanlan | May 5, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 2 x 200 moving buoy drill w/ :15s rest 2 x 150 free (#1 w/ belt, #2 no belt, keep hips high) MAIN SET (2800 yds) HEARTRATE SET (900yds) 3 x 300 (#1: w/ fins, #2: w/ paddles, #3 fins and paddles)Initial HR after 300: Mary 132-148,...
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