by Susan Scanlan | Nov 27, 2023 | Fundamentals
Butterfly Pt. 1 11/27/23 Warm Up and Drills (1400 yds) 400 Choice 200 Pull – 50 L arm + 50 R arm + 100 both arms 7 x 50 choice kick on 1:20 Butterfly Drills 5 x Pull-ups from bottom of pool 100 Fly kick with fins on back – Keep knees in the water 10 x... 
by Susan Scanlan | Nov 8, 2023 | Fundamentals
Welcome Back Workout – Freestyle Drill Review 11/8/23 Warm Up and Drills (900 yds) 1 x 300 Choice 3 x 100 – 75 Drill Choice + 25 Swim Vertical Kicking – 4 x ( :45s w/ :15s rest ) 6 x 50 Drill Choice #2 Turn Review 3 x Tight tuck from float + 5 x No... 
by Susan Scanlan | Apr 19, 2023 | distance
Warm-Up (800 yards) 1 x 200 choice 1 x 300 – 100 L arm only + 100 swim + 100 R arm (Opp. arm extend) 1 x 300 pull – 1st 25 of each 100 is catch-up Main Set (2500 yds) EN-1 Set (850 yds): Basic Endurance (Threshold pace + 4s per 100yds)Rest is based on... 
by Susan Scanlan | Feb 3, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 1 x 300 choice 6 x 50 pull on 1:00Odds: 25 Hand drag recovery drill + 25 free w/ high elbow recoveryEvens: 50 Swinger style recovery freestyle w/ 2-beat kickRecovery Style Video 3 x 100 kick w/ :20s rest75 choice kick @ a moderate pace + 25... 
by Susan Scanlan | Dec 21, 2022 | Fundamentals
Meet Warm-Up (1100 -1300 yards) On Deck Stretching 1 x 150 EZ 1 x 150 Tighten Up 6 x 50 – 25 drill + 25 swim 6 x 50 on 1:00 Swim Golf Two to Four Rounds:4 x 25 on :30 – Keep one set of 4 x 25 all the same stroke#1: Fast to EZ#2: EZ to Fast #3: All EZ #4:...
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