by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 200 choice 4 x 100 on 1:45 50: 6-beat kick, Count your strokes50: 2-beat kick, Keep same stroke count 4 x 75 w/ :15s rest Moving buoy drill/pull 1 x 100 Swim with a quick finish & a tight core Main Set (2500 yds) 2 x 600 w/... 
by Susan Scanlan | May 5, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 2 x 300 straight through150 choice + 25 L arm + 25 R arm + 50 catch-up + 50 swimFirst 300 is free, second is back Kick Ladder – Alternate fast and easy each distance25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ 3 x 100 straight through – 25 Doggie +... 
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...
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