by Susan Scanlan | Feb 3, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 300 choice 6 x 50 pull on 1:00Odds: 25 Hand drag recovery drill + 25 free w/ high elbow recoveryEvens: 50 Swinger style recovery freestyle w/ 2-beat kickRecovery Style Video 3 x 100 kick w/ :20s rest75 choice kick @ a moderate pace + 25... 
by Susan Scanlan | Mar 7, 2022 | 75 Minute Swim
Warm-Up (700 yds) 1 x 400 choice at 50% of max speedKevin – Hold 1:30 pace, Megan – Hold 1:48 pace 2 x 150 drill progression (Use a snorkel if you have one)25 – L arm lead, 25 R arm lead, 25 6 & 6, 25 6-3-6, 50 Free, Main Set (2000 yds) Heart rate set – 4 x... 
by Susan Scanlan | Mar 4, 2022 | 75 Minute Swim
Warm-up + Kick Set (1100 yds) 1 x 400 choice 8 x 50 on 1:15Odds (#1, #5) are paddle on head drillOdds (#3, #7) buoy pull drillEvens are free or back Kick: Two Rounds of continuous kick25 hard, 25 moderate, 50 hard, 50 moderate Main Set (1800 yds) 8 x 100 on...
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