by Susan Scanlan | May 23, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 400 Every 4th 25 is streamline kick on your back 4 x 50 on 1:00 Light hands drill w/ buoy 1 x 200 pull Keep hands light 8 x 25 on :30 Odds are smoothEvens are build to a sprint finish Main Set (2300 yds) 5 x 200 on 4:00 First 50 is a... 
by Susan Scanlan | Feb 26, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice 6 x 75 – 25 swim + 25 scull + 25 swim :15s rest 3 x 150 – 75 moving buoy drill + 75 kick :20s rest Main Set (1900 yards) Three Rounds 4 x 25 free – 3 or less breaths per length Rest = as long as you need 1 x...
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