by Susan Scanlan | May 16, 2022 | distance
WARM-UP (1450 yds) 1 x 400 choice 4 x 50 w/ :20s rest25 finish scull + 25 swim 8 x 50 kick on 1:15 9 x 50 on 1:00 25 stroke IM order + 25 free MAIN SET (2400 yds) EN-1 (500 yds) @ Threshold pace + 2s/100yds 1 x 500 Goal Time: 7:05/7:15 EN-2 (1500 yds) @... by Susan Scanlan | Mar 11, 2022 | 75 Minute Swim
WARM-UP (900 yds) 4 x 150 w/ :20s rest as follows:50 free + 25 back + 50 free + 25 breast or fly 3 x (4 x 25 on :30 drill)First round: Paddle on headSecond round: Long neck w/ retracted shouldersThird round: Tight abs and gluts Vertical Kicking: 3 minute challenge...
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