by Susan Scanlan | Mar 1, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 1 x 500 choice 10 x 50 choice kick on 1:20 – The last 12.5 yds fast 6 x 50 swim golf on 1:00 Main Set (1500 yards) 4 x 50 non-free Pace is moderate Rest is :20s 3 x 100 free w/ fins on 1:20 Pace is moderate... 
by Susan Scanlan | Feb 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 125 w/ :15s rest75 swim + 25 L arm lead kick + 25 R arm lead kick 3 x 100 choice pull w/ :15s rest 10 x 50 on 1:00 Swim GolfOptions: All 10 free OR 5 choice stroke (add onto interval)+ 5 free Main Set (1900 yards) 4 x 125 on 2:10... 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,... 
by Susan Scanlan | Dec 15, 2021 | 75 Minute Swim
Friday, December 17, 2021 Warm-up Option “A” (1700 yds) 1 x 500 choice 4 x [(2 x 50) + (1 x 100) drill w/:10s rest]1st 50: Swim with ankles banded2nd 50: Fist swimThe 100: Swim w/ paddles 8 x 50 choice on 1:00 from middle of the pool – work the... 
by Susan Scanlan | Nov 29, 2021 | 75 Minute Swim
Wednesday, December 1, 2021 Warm-up Option “A” (1400 yds) 1 x 400 choice 12 x 50 on 1:00 25 drill + 25 swim 1 x 200 breastroke pull w/ buoy 30 x breastroke kick against wall 4 x 50 breaststroke on 1:05 Main Set (1900-2500 yds) 8 x 75 on 1:30 – 25...
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