by Susan Scanlan | May 26, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast Main Set (2300 yds) TWO ROUNDS (800 yds) 1 x 100 on 1:40... 
by Susan Scanlan | May 22, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 200 SKPS 4 x 25 on :30 – Power push off w/ underwater dolphins and breakout, then easy to the wall Main Set (1600 – 2250yds) Note: You may alternate strokes if you do the 2 x 75 & following distance the same stroke. 2 x 75 w/ :15s... 
by Susan Scanlan | Dec 1, 2021 | 75 Minute Swim
Friday, December 3, 2021 Warm-up Option “A” (1600 yds) 200 SKP 4 x 50 breaststroke kick w/ pull buoy Heels to butt, flex angles, toes out. Push around and down. Touch toes 4 x 50 breaststroke w/ glide held for “Apple, Peaches, Pumpkin Pie”Concentrate on...
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