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 25, 2022 | 75 Minute Swim
WARM-UP (1000 yds) 1 x 300 choice 4 x 100 w/ :15s rest50 catch-up drill as 2 slow + 2 quick cycles25 wide pull engaging your lats25 free 4 x 75 kick on 2:00 MAIN SET (1800 yds) 4 x 100 Faddle Drill#1: L fin, R paddle #2: R fin, L paddle#3: Both fins both... 
by Susan Scanlan | Feb 17, 2022 | 75 Minute Swim
WARM-UP (1500 yds) Two Rounds – 1st round interval on the left, 2nd round on the right 6 x 50 choice on 1:00/:55 3 x 100 on 1:45/1:40 as 50 wide catch-up, 50 free.Use your lats! 2 x 75 choice pull w/ paddles on 1:20/1:15 MAIN SET (2000 – 2150 yds) 4 x 100 on 1:50 as... 
by Susan Scanlan | Jan 7, 2022 | 75 Minute Swim
WARM-UP (1400 -1600 yds) 1 x 300 choice 4 x 50 breaststroke kick on 1:00/1:15 8 x 75 on 1:20/1:4025 back + 25 breast+ 25 free 1 x 300 or 500 as follows: 25 moderately fast (MF) + 25 EZ, 50 MF + 50 EZ + 75 MF + 75 EZ (300 END)+ 50 MF + 50 EZ + 25 MF + 25 EZ MAIN SET...
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