by Susan Scanlan | Jun 9, 2023 | Fundamentals
Warm-Ups – Mix and match A-Z AND Alpha to Omega A TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s2 x 25 choice kick at 100% Rest = 40s B 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim C 3 x 100 Drill/Swim– 50... 
by Susan Scanlan | Dec 6, 2021 | 75 Minute Swim
Wednesday, December 8, 2021 Warm-up Option “A” (1400 yds) Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round. 4 x 50 on 1:00/:55 3 x 100 on 1:45/1:40 1 x 200 pull on 3:20/3:10 Pre-Set (1200 yds)...
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