by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1100 yards) 1 x 400 choice 1 x 200 – Alternate 25 scull w/ 25 swim 6 x 50 kick w/ fins on :55 – 25 moderate + 25 moderately fast 2 x 100 – “11” Drill Main Set (2100 yds) 3 x 150 w/ :20s rest50 One arm scooter drill w/ board + 100 free 3 x 150 backstroke on... 
by Susan Scanlan | Dec 9, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 4 x 75 w/ :15s rest – 25 choice kick + 25 choice drill + 25 choice swim 3 x 100 choice pull w/ :20s rest Drills – Fly (500 yds). 6 x 50 Fly kick on back w/ fins w/ :20s restOdds: Arms at sides Evens: Arms do a double arm...
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