by Susan Scanlan | Nov 13, 2022 | Fundamentals
Warm-Up (900 yards) – Keep the clock moving 1 x 200 on 3:20 2 x 50 on 1:00 2 x 150 on 1:45 4 x 75 choice kick on 1:50 Drills – Head Position (600 yds) 2 x 100 free – 50 w/paddle on forehead, 50 without 2 x 100 back – 50 w/cup of water on forehead, 50 without Turn... 
by Susan Scanlan | Jun 1, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 8 x 25 drill – paddle on the head 1 x 200 pull w/ tucked chin head position Vertical Kick: 4 x :40s w/ :20s rest MAIN SET (2800 yds) EN-1 (400 yds) @ Threshold pace + 2s/100yd 4 x 100 choice as follows w/ :15s rest25...
Recent Comments