by Susan Scanlan | May 9, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 3 x 100 weightless hand drill – L arm, R arm, both arms Kick ladder – alternate fast and moderate kick 2 x 25 + 2 x 50 + 2 x 75 4 x 25 power push-offs on :30 MAIN SET (2900 yds) EN-1 Set (800yds) 4 x (100 pull – USE YOUR LATS + 100... 
by Susan Scanlan | Apr 25, 2022 | distance
WARM-UP (1300 yds) 1 x 400 choice 4 x 100 as follows: 25 L arm lead kick, 25 R arm lead kick, 25 alt. L arm lead, R arm lead by 6 kicks/side, 25 6-beat kick freestyle 12 x 50 on 1:00 (Descend 1-4, 5-8, 9-12) Suggestion #1, 5, 8 are stroke, #2, 6, 10 are 25s MAIN SET... 
by Susan Scanlan | Apr 20, 2022 | distance
WARM-UP (1100 yds) 1 x 500 choice Vertical Kick: 5 x 1:00 w/ :30s rest 2 x (3 x 100 w/ :15s rest)#1: Drill: Catch-up w/ PVC pipe#2: Drill: Catch-up keeping non-stroking hand weightless in front#3: Freestyle w/ weightless hands driving forward before catch MAIN SET... 
by Susan Scanlan | Apr 13, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 4 x 100 on 1:50: Try to decrease stroke count each 25 of the 100. 2 x (3 x 50 drill w/ :15s rest)#1: Weightless hand on buoy (25 L, 25 R)#2: Buoy between knees#3: Buoy between ankles MAIN SET (2150 yds) EN-1 Set (1100yds) = Threshold... 
by Susan Scanlan | Apr 11, 2022 | distance
WARM-UP (1000 yds) 3 x (4 x 25 on :30 + 1 x 100 on 2:00)Set a relaxed pace for the first set of 4 x 25. Then keep that pace for 100. Pick up the pace a bit for the second and third rounds. 2 x (4 x 50) Drill#1: Fashion model on back#2: Fashion model face down#3:...
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