by Susan Scanlan | Feb 16, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 300 choice 4 x 50 on 1:00 – 25 swim + 25 Tarzan 2 x 150 Tighten Up Drill w/ :20s rest 2 x 100 Backstroke ball throw drill w/ :20s rest Main Set (2150 yards) Three Rounds:4 x 25 choice kick fast w/ :20s rest3 x 100 choice... 
by Susan Scanlan | Jan 31, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 2 x 300 w/ :30s rest75 swim + 25 above head scull + 75 swim + 25 middle scull +75 swim + 25 finish scull 12 x 25 on :35Odds: Power push-offs (your choice of stroke)Evens: Streamline kick on your back Main Set (2150... 
by Susan Scanlan | Jan 31, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice swim or drill 12 x 50 choice stroke @ a moderate pace on :55 4 x 75 kick w/ board w/ :20s rest, descend 1-4 Main Set (2000 – 2250 yds) 3 x ((2 x 25 on :45) + 1 x 150 on 3:00)25s are one-arm twisted hip drill – try... 
by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 200 choice 3 x 50 choice kick w/ board on 1:15 2 x 100 choice drill w/ :15s rest 3 x 50 choice kick w/ board on 1:20Sprint the last 12.5yds 1 x 200 build by 50s Main Set (2350 yds) 2 x (8 x 50 pull on :55)Round 1: Descend 1-4 and... 
by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) **TWO ROUNDS** 3 x 100 on 1:50/1:40 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim 2 x 50 choice kick on 1:20/1:15 2 x 25 head up scull w/ :15s restKeep upper arm stable, Lower arm acts like windshield wiper Main Set (1650 yds)...
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