by Susan Scanlan | May 26, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast Main Set (2300 yds) TWO ROUNDS (800 yds) 1 x 100 on 1:40... 
by Susan Scanlan | Mar 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 200 SKPS (800 yds total) 2 x 150 Tighten Up Drill 1 x 100 Easy Main Set (1800 yds) THREE ROUNDS – Same stroke for each round 4 x 25 on :30 #1: Fast to EZ #2: EZ to Fast #3: All EZ #4: All Fast 2 x 50 on 1:00... 
by Susan Scanlan | Feb 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 1000 straight through as follows:200 choice + 100 streamline kick on your back + 200 choice +100 catch-up drill + 400 negative split (200 moderate + 200 strong) Pre-Set (800 yards) Four Rounds – Each round get a bit faster1 x 50... 
by Susan Scanlan | Feb 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 5 x 100 choice on 1:50 4 x 75 on 1:45 – 25 choice drill + 25 choice kick + 25 choice swim 2 x 200 @ 75% on 3:30 Main Set (1900 yards) 12 x 50 pull (free or back) w/ buoy on 1:00Think high elbow and strong finish 4 x 100 – 75 free +... 
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...
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