by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 200 choice 4 x 50 pull on :55 25: L arm only + 25 R arm onlyWhich one has a higher stroke count? 8 x 25 kick on :50 Odds: 12.5 L leg only + 12.5 both legs Evens: 12.5 R leg only + 12.5 both legs... 
by Susan Scanlan | May 5, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 2 x 300 straight through150 choice + 25 L arm + 25 R arm + 50 catch-up + 50 swimFirst 300 is free, second is back Kick Ladder – Alternate fast and easy each distance25 F + 25 EZ + 50 F + 50 EZ + 75 F + 75 EZ 3 x 100 straight through – 25 Doggie +... 
by Susan Scanlan | Apr 10, 2023 | distance
Warm-Up (1200 yards) 4 x 125 w/ :20s restOdds: 75 swim + 50 Left arm only, Right arm extendedEvens: 74 swim + 50 Right arm only, Left arm extended 1 x 300 streamline kick on your back 1 x 400 – Every 4th 25 Exaggerate the finishOK to alternate between free and... 
by Susan Scanlan | Feb 28, 2023 | Strength/Technique, Winter 2023
Warm-Up (1050 yards) 2 x 250 w/ :25s rest100 swim + 150 kick w/ board 8 x 50 drill w/ :10s restOdds are Catch-Up, exaggerating the finishEvens are One Arm Drill, Opposite arm extended 3 x (25 finish scull + 25 build + 8 press-outs + 20s rest) Main Set...
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