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:... 
by Susan Scanlan | Dec 9, 2022 | Fundamentals
Warm-Up (900 yards) 1 x 300 choice 4 x 75 w/ :15s rest – 25 choice kick + 25 choice drill + 25 choice swim 3 x 100 choice pull w/ :20s rest Drills – Fly (500 yds). 6 x 50 Fly kick on back w/ fins w/ :20s restOdds: Arms at sides Evens: Arms do a double arm... by Susan Scanlan | May 13, 2022 | distance
WARM-UP (1000 yds) 1 x 350 choice 3 x 150 w/ :20s rest50 catch-up w/ stick + 50 catch-up w/o stick + 50 swim 8 x 25 choice power push-offs on :30 MAIN SET (2000 yds) Sprint Set – Four Rounds, choice stroke. 1 stroke/round(Each round takes 14 minutes) 4 x 50 on 1:00...
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