by Susan Scanlan | Feb 26, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice 6 x 75 – 25 swim + 25 scull + 25 swim :15s rest 3 x 150 – 75 moving buoy drill + 75 kick :20s rest Main Set (1900 yards) Three Rounds 4 x 25 free – 3 or less breaths per length Rest = as long as you need 1 x... 
by Susan Scanlan | Dec 19, 2022 | Fundamentals
Warm-Up (1200 yards) • Land Start Drills• 1 x 300 choice• 3 x 100 : Moving buoy drill by 25s• 6 x 50 kick on 1:15• 6 x 50 on 1:00 Swim Golf Drills – Starts (200 yds) • 10 x Vertical Jumps in streamline position• Block positioning and drills (see backside)• 4 starts +... 
by Susan Scanlan | Nov 14, 2022 | Fundamentals
Warm-Up (800 yards) – TWO ROUNDS + KEEP THE CLOCK RUNNING 1 x 200 choice on 3:30/3:15 1 x 50 on 1:00/ :45 1 x 100 on 2:00/1:45 1 x 50 on 1:00 Drills – Tight Abs (500 yds) 2 x (75 Moving Buoy Drill – Freestyle + 50 freestyle) 2 x (75 Moving Buoy Drill – Backstroke + 50... by Susan Scanlan | May 20, 2022 | distance
WARM-UP (1100 yds) 1 x 300 easy swim 2 x 200 moving buoy drill – 50 yds at each location 8 x 50 kick on 1:15 MAIN SET (2700 yds) EN-1 (600 yds) @ Threshold pace + 2s/100yd 1 x 300 on 4:40 Goal Time: 4:15/4:21 1 x 200 on 3:10 Goal Time: 2:50/2:54 1 x 100 Goal Time:... by Susan Scanlan | May 5, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 2 x 200 moving buoy drill w/ :15s rest 2 x 150 free (#1 w/ belt, #2 no belt, keep hips high) MAIN SET (2800 yds) HEARTRATE SET (900yds) 3 x 300 (#1: w/ fins, #2: w/ paddles, #3 fins and paddles)Initial HR after 300: Mary 132-148,...
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