by Susan Scanlan | May 22, 2023 | distance, Spring 2023
Warm-Up (900 yards) 1 x 200 SKPS 4 x 25 on :30 – Power push off w/ underwater dolphins and breakout, then easy to the wall Main Set (1600 – 2250yds) Note: You may alternate strokes if you do the 2 x 75 & following distance the same stroke. 2 x 75 w/ :15s... 
by Susan Scanlan | Mar 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 200 SKPS (800 yds total) 2 x 150 Tighten Up Drill 1 x 100 Easy Main Set (1800 yds) THREE ROUNDS – Same stroke for each round 4 x 25 on :30 #1: Fast to EZ #2: EZ to Fast #3: All EZ #4: All Fast 2 x 50 on 1:00... 
by Susan Scanlan | Oct 21, 2021 | 75 Minute Swim
Friday, October 22, 2021 Warm-Up “A” (1600 yds) 200 SKPS 8 x 50 on 1:0525 drill + 25 freeDrill choices: Doggie paddle, Tarzan, Fists, 6-3-6, YMCA 8 x 50 on 1:1025 drill stroke + 25 stroke IM order Main Set “A” (1700 yds) 9 x 100 free at...
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