by Susan Scanlan | Apr 26, 2023 | distance, Spring 2023
Warm-Up (1400 yards) 3 x 400 as follows200 Free + 100 IM Drill + 100 choice kick 8 x 25 on :30 Power Push-Offs – Work the underwater! Main Set (2000 yds) TWO ROUNDS 3 x 200 on 3:20Try to drop 2s each 200 by working the 3rd 50, then the last 75, then the last 100 1 x... 
by Susan Scanlan | Feb 16, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 300 choice 4 x 50 on 1:00 – 25 swim + 25 Tarzan 2 x 150 Tighten Up Drill w/ :20s rest 2 x 100 Backstroke ball throw drill w/ :20s rest Main Set (2150 yards) Three Rounds:4 x 25 choice kick fast w/ :20s rest3 x 100 choice... 
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...
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