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... 
by Susan Scanlan | Dec 10, 2021 | 75 Minute Swim
Monday, December 13, 2021 Warm-up Option “A” (1200 yds) 1 x 300 choice 2 x 150 free kick 50 EZ, 50 moderate, 50 fast 6 x 50 Drill on 1:05 Suggestions: Fist, Single arm w/opp. arm at side, Doggie Paddle, Tarzan, 6-3-6 3 x 100 on 1:40 Main Set (2100 yds)... 
by Susan Scanlan | Dec 8, 2021 | 75 Minute Swim
Friday, December 10, 2021 Warm-up Option “A” (1500 yds) 5 x (4 x 75) as follows First 4 x 75: 25 L arm lead, 25 R arm lead, 25 free Second 4 x 75: Pull – 25 w/ buoy between thighs, 25 between knees, 25 between ankles Third 4 x 75: #1,3: 50 fly kick on your... 
by Susan Scanlan | Dec 6, 2021 | 75 Minute Swim
Wednesday, December 8, 2021 Warm-up Option “A” (1400 yds) Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round. 4 x 50 on 1:00/:55 3 x 100 on 1:45/1:40 1 x 200 pull on 3:20/3:10 Pre-Set (1200 yds)...
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