by Susan Scanlan | May 23, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 400 Every 4th 25 is streamline kick on your back 4 x 50 on 1:00 Light hands drill w/ buoy 1 x 200 pull Keep hands light 8 x 25 on :30 Odds are smoothEvens are build to a sprint finish Main Set (2300 yds) 5 x 200 on 4:00 First 50 is a... 
by Susan Scanlan | Feb 6, 2023 | Speed Work Sessions, Strength/Technique, Winter 2023
Warm-Up (900 yards) 10 x walk-outs with a push-up 1 x 300 choice 3 x 100 kick w/ :20s rest 50 choice + 50 streamline on back 3 x 100 w/ :20s rest 50 fly drill + 50 freeSuggestions: 1 arm, 2 Left + 2 Right + 2 Both, narrow to wide pull, strong finish by kicking... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1100 yards) 1 x 300 choice 2 x 200 pull on 3:30 8 x 50 on 1:00 – Odds Scooter Drill or Fists, Evens swim Drills – Fly (300 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 2 x 25 dolphin dives 8 x 25 – 2 L arm + 2 R arm +... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1250 yards) 1 x 400 choice, descend by 100s 2 x 150 pull, descend by 50s 2 x 125 kick w/ :15s rest 3 x 100 – 50 catch-up w/ stick + 25 catch up w/o stick + 25 swim Drills – Fly (400 yds). 4 x 25 fly kick w/ fins arms folded 1 x 100 Scull w/fins – scull out +...
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