by Susan Scanlan | Nov 18, 2022 | Fundamentals
Warm-Up (600 yards) 2 x 150 Tighten Up Drill 6 x 50 on :55 Drills – Balance (400 yds) 2 x 75 w/ :15s rest – 25 L arm + 25 R arm + 25 both – BACKSTROKE***Keep Recovery Arm Straight*** Turn Drill – 1 x 50: Swim 3 strokes free, flip 360 back to horizontal freestyle swim... by Susan Scanlan | Feb 23, 2022 | 75 Minute Swim
WARM-UP (1200 yds) 400 choice swim 1 x 200 moving buoy drill50 yards of each: Thighs, knees, ankles and no buoy 8 x 50 IM order– 25 kick + 25 drill w/ :20s rest 8 x 25 power push-offs on :30Two of each stroke, IM order MAIN SET (1900 yds) 8 x 50 on 1:00Odds are... 
by Susan Scanlan | Feb 7, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 1 x 200 choice (4 x 50 drill focus: weightless hands w/ :15s rest)With a hand gently resting on a buoy: Extended arm kick, One arm pull, & Catch-up. With chin extended looking at your catch, underwater skating. Start catch near the surface of... by Susan Scanlan | Jan 28, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 1 x 400 choice 4 x 75 w/ :20s rest as follows:25 drill, 25 kick, 25 stroke 3 x (4 x 25 from middle of the pool IM transitions)4 x Fly to back: Two handed touch4 x back to breast: One handed touch on your back4 x breast to free: Two handed touch MAIN... 
by Susan Scanlan | Jan 17, 2022 | 75 Minute Swim
WARM-UP (1400 yds) 1 x 400 choice 4 x 100 free on 2:00 as follows: 50 choice drill + 50 swim 12 x 25 kick on :35 IM order 4 x 75 on 1:30 IM order 25 L arm + 25 R arm + 25 both arms MAIN SET (2000 yds)Threshold Overload Endurance Set (Threshold pace MINUS 1-2s/100)Keep...
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