by Susan Scanlan | Feb 28, 2022 | 75 Minute Swim
Warm-Up (1200 yards) 1 x 400 choice 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest)Round 1 Drill:2 cycles slow catch-up + 2 cycles fast swimRound 2 Drill:25 L hand weightless on buoy, R arm stroke.25 – R hand weightless on buoy, L arm stroke 1 x 200 kick – alternate... 
by Susan Scanlan | Feb 9, 2022 | 75 Minute Swim
WARM-UP (1200 yds) 2 x 200 choice on 4:00 4 x 100 – 50 drill + 50 swim on 2:00 2 x 100 kick on 2:30 8 x 25 power push-offs w/ fast breakout on :30 MAIN SET (2250 yds) Three Rounds of 750 yds – The 6 x 25s change, the rest is the same 6 x 25 – See Below for... 
by Susan Scanlan | Nov 5, 2021 | 75 Minute Swim
Monay, November 8, 2021 Warm-up Option “A” (1300 yds) 1 x 600 alt. free and back by 100s 4 x 150 pull on 2:20 – #1-2: Paddles #3-4 No Paddles Two Rounds3 x Vertical Kick :10s fly + :10s free + :10s rest2 x Vertical Jumps in streamline to flags1 x... 
by Susan Scanlan | Nov 3, 2021 | 75 Minute Swim
Friday, November 5, 2021 “A” Workout Warm Up (1400yds) 1 x 400 choice 8 x Wall Kick DrillStart w/ hands on wall, body prone and kickingTuck chin, drive elbows back and flip overPush off wall into streamline on your back, dolphin kick to the surface 8 x 50... 
by Susan Scanlan | Nov 1, 2021 | 75 Minute Swim
Wednesday, November 3, 2021 Workout “A” Warm-up (1100yds) 1 x 400 choice Vertical butterfly kick 6 x :10s w/ :20s rest Fin Set2 x 25 power push-offs w/ 2-4 underwater dolphin kicks1 x 100 fly kick on your back1 x 100 free w/ fins + 2-4 underwater fly kicks...
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