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... 
by Susan Scanlan | Feb 28, 2022 | 75 Minute Swim
Warm-Up (1200 yards) 1 x 400 choice 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest)Round 1 Drill:2 cycles slow catch-up + 2 cycles fast swimRound 2 Drill:25 L hand weightless on buoy, R arm stroke.25 – R hand weightless on buoy, L arm stroke 1 x 200 kick – alternate... by Susan Scanlan | Feb 21, 2022 | 75 Minute Swim
Warm-Up (1100 yards) 1 x 400 choice 2 x 150 drill progression (Use a snorkel if you have one) 25 – L arm lead 25 – R arm lead 25 – 6 and 6 25 – 6-3-6 50 Free 1 x 200 kick – alternate 25 hard w/ 25 EZ 2 x (4 x 25 on :30) Fast to EZ EZ to Fast... 
by Susan Scanlan | Feb 14, 2022 | 75 Minute Swim
Warm-Up (1000 yards) 1 x 400 choice 2 x 150 weightless hands as follows:50 – one arm, other hand on buoy50 catch up with weightless hands on a kick board50 no equipment, weightless hands 4 x 50 – kick on 1:20 4 x 25 on :30Power push-offs w/ fast breakout then EZ to... 
by Susan Scanlan | Feb 9, 2022 | 75 Minute Swim
WARM-UP (1200 yds) 2 x 200 choice on 4:00 4 x 100 – 50 drill + 50 swim on 2:00 2 x 100 kick on 2:30 8 x 25 power push-offs w/ fast breakout on :30 MAIN SET (2250 yds) Three Rounds of 750 yds – The 6 x 25s change, the rest is the same 6 x 25 – See Below for...
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