by Susan Scanlan | Mar 10, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 2 x 400 straight through – 200 + 25 L arm + 25 R arm + 50 catch up + 100 swimFirst one is free, Second is back Vertical Kicking – 4 x (:30s free + 10s fly + 20s rest) 4 x 100 straight through – 25 Doggie + 25 Tarzan + 50 Free Build ... 
by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice 1 x 150 choice kick 3 x 100 Drill/Swim– 50 catch-up w/stick + 50 swim 1 x 150 choice kick 3 x 100 pull on 1:40 – Build by 25s Main Set (1700 yds) 4 x (3 x 50 on 1:00)#1: Easy #2: Medium #3: Fast Round 1 &...
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