by Susan Scanlan | Oct 30, 2021 | 75 Minute Swim
Monday, November 1, 2021 Warm-up Option “A” (1000 yds) 1 x 300 choice Turn Drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs 8 x 2-turn 50s from middle of the pool on 1:00 8-10 streamline jumps from... 
by Susan Scanlan | Oct 28, 2021 | 75 Minute Swim
Friday, October 29, 2021 Warm-up Option “A” (1200 yds) 1 x 400 choice 4 x 100 on 1:50 – 50 fists + 50 free 12 x 25 power push-offs on :30#1-4: maximum push-off#5-8: vigorous kick to the surface#9-12: aerodynamic breakout Main Set (1800 yds) 1 x 400...
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