by Susan Scanlan | May 15, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 1 x 200 choice 8 x 75 w/:15s rest Odds: 25 Weak arm scooter drill + 50 free Evens: Weak foot bagged kick w/ board + 50 free 4 x 100 FADDLE w/ :20s rest #1: R fin + L paddle #2: L fin + R... 
by Susan Scanlan | Apr 21, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 1 x 400 – Free w/ every 4th 25 streamline kick on your back 1 x 300 – Backstroke w/ every 3rd 25 fly kick on your back 1 x 200 – Alternate 25 breast with 25 breast kick on your back 1 x 300 – Alternate 50 Scooter drill w/ 50 swim Main Set... 
by Susan Scanlan | Apr 10, 2023 | distance
Warm-Up (1200 yards) 4 x 125 w/ :20s restOdds: 75 swim + 50 Left arm only, Right arm extendedEvens: 74 swim + 50 Right arm only, Left arm extended 1 x 300 streamline kick on your back 1 x 400 – Every 4th 25 Exaggerate the finishOK to alternate between free and... 
by Susan Scanlan | Feb 24, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 5 x 100 choice w/ :20s restOdds: 75 swim + 25 streamline kick on your backEvens: 75 swim + 25 dog-paddle 6 x 50 on 1:10Odds: Kick with a boardEvens: 25 L arm lead kick + 25 R arm lead kick 4 x 50 on 1:05 Catch-Up Drill Main Set (1800... 
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...
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