by Susan Scanlan | Jun 9, 2023 | Fundamentals
Warm-Ups – Mix and match A-Z AND Alpha to Omega A TWO ROUNDS1 x 100 choice kick at 75% Rest = 20s2 x 25 choice kick at 100% Rest = 40s B 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim C 3 x 100 Drill/Swim– 50... 
by Susan Scanlan | Apr 24, 2023 | distance, Spring 2023
Warm-Up (1300 yards) 1 x 300 – Every 4th 25 is backstroke 2 x 150 – Tighten Up 3 x 100 w/ :15s rest First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board 8 x 50 on 1:00 Swim Golf Main Set (2100 yds) 3 x (3 x 100 on 1:40)1st 100 is... 
by Susan Scanlan | Apr 12, 2023 | distance
Warm-Up (1000 yards) 1 x 400 choice 1 x 300 pull w/ buoy 1 x 200 kick 1 x 100 choice drill Main Set (2350 yds) HR set: 1 x 600, 1 x 300, 1 x 150Rest is the time it takes for your heartrate to go 110 or less Three Rounds1 x 25 Finish Drill (free or back)... 
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 | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1100 yards) 1 x 400 choice 1 x 200 – Alternate 25 scull w/ 25 swim 6 x 50 kick w/ fins on :55 – 25 moderate + 25 moderately fast 2 x 100 – “11” Drill Main Set (2100 yds) 3 x 150 w/ :20s rest50 One arm scooter drill w/ board + 100 free 3 x 150 backstroke on...
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