by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 4 x 100 on 1:45 – Last 25: Reduce the stroke count by 1 each 100 2 x (4 x 25 scull drill w/ :10s rest)#1: Scull above head #2: Side scull #3: Finish scull #4: Swim 2 x 150 Tighten Up Drill w/ :20s rest 3 x 75 kick w/ board w/ :20s... 
by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 150 w/ :15s rest50 swim + 25 scull + 50 swim + 25 streamline kick on back 2 x (4 x 50 on 1:15)#1: L arm scooter drill #2: R arm scooter drill#3: 25 L arm scooter + 25 R arm Scooter #4: swim w/ high elbow catch 2 x (4 x 25 on :45 Fast... 
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 7, 2022 | Fundamentals
Warm-Up (1200 yards) 1 x 400 choice 4 x 100 choice on 1:45 8 x 50 on 1:00 Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)Evens: Free Drills – Fly (400 yds) Go to deep end of pool. Vertical Kick: 10 x (10 fly kicks + 10s rest + 10s free kick w/...
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