by Susan Scanlan | Feb 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 5 x 100 choice on 1:50 4 x 75 on 1:45 – 25 choice drill + 25 choice kick + 25 choice swim 2 x 200 @ 75% on 3:30 Main Set (1900 yards) 12 x 50 pull (free or back) w/ buoy on 1:00Think high elbow and strong finish 4 x 100 – 75 free +... 
by Susan Scanlan | Feb 5, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 8 x push-ups on starting blocks or deck 1 x 300 – Last 25 of each 100 is Doggie Paddle 2 x (3 x 50 on 1:00 – 25 drill + 25 swim)#1: L arm only, R arm at side. Breathe to the right#2: R arm only, L arm at side. Breathe to the left#3: Catch-up 8 x...
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