by Susan Scanlan | Jun 9, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 300 choice 2 x (3 x 50 drill on 1:15) #1: Fly #2: Back #3: Breast 2 x 150 Tighten Up Drill Main Set (2300 yds) 4 x 200 on 3:20 #1: 50 mod. Fast + 150 moderate#2: 100 mod. Fast + 100 moderate#3: 150 mod. Fast + 50... 
by Susan Scanlan | Feb 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 125 w/ :15s rest75 swim + 25 L arm lead kick + 25 R arm lead kick 3 x 100 choice pull w/ :15s rest 10 x 50 on 1:00 Swim GolfOptions: All 10 free OR 5 choice stroke (add onto interval)+ 5 free Main Set (1900 yards) 4 x 125 on 2:10... 
by Susan Scanlan | Feb 3, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 300 choice 6 x 50 pull on 1:00Odds: 25 Hand drag recovery drill + 25 free w/ high elbow recoveryEvens: 50 Swinger style recovery freestyle w/ 2-beat kickRecovery Style Video 3 x 100 kick w/ :20s rest75 choice kick @ a moderate pace + 25... 
by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 200 choice 3 x 50 choice kick w/ board on 1:15 2 x 100 choice drill w/ :15s rest 3 x 50 choice kick w/ board on 1:20Sprint the last 12.5yds 1 x 200 build by 50s Main Set (2350 yds) 2 x (8 x 50 pull on :55)Round 1: Descend 1-4 and... 
by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1400 yards) 1 x 200 choice 2 x 100 pull holding paddles against wrists 5 x 100 on 1:35 1 x 500 – See how close you can get to holding your 100 pace Main Set (1850 yds) Four Rounds (800 yds)Keep the clock running4 x 25 on :40 Power Push-Offs IM order (12.5 yds...
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