by Susan Scanlan | Nov 22, 2023 | Fundamentals
Welcome Back Workout – Focus: Rhythm 11/22/23 Warm Up and Drills (1200 yds) 200 SKP (Remember Bubble, Bubble, Breathe?) 4 x 50 = 25 UNCO (Think: Breathe, Dip) + 25 swim 4 x 100 free on 1:45 75 moderate + 25 build to fast finish 4 x Times Flip... 
by Susan Scanlan | Jan 31, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 1 x 300 choice swim or drill 12 x 50 choice stroke @ a moderate pace on :55 4 x 75 kick w/ board w/ :20s rest, descend 1-4 Main Set (2000 – 2250 yds) 3 x ((2 x 25 on :45) + 1 x 150 on 3:00)25s are one-arm twisted hip drill – try... by Susan Scanlan | Feb 23, 2022 | 75 Minute Swim
WARM-UP (1200 yds) 400 choice swim 1 x 200 moving buoy drill50 yards of each: Thighs, knees, ankles and no buoy 8 x 50 IM order– 25 kick + 25 drill w/ :20s rest 8 x 25 power push-offs on :30Two of each stroke, IM order MAIN SET (1900 yds) 8 x 50 on 1:00Odds are... 
by Susan Scanlan | Feb 17, 2022 | 75 Minute Swim
WARM-UP (1500 yds) Two Rounds – 1st round interval on the left, 2nd round on the right 6 x 50 choice on 1:00/:55 3 x 100 on 1:45/1:40 as 50 wide catch-up, 50 free.Use your lats! 2 x 75 choice pull w/ paddles on 1:20/1:15 MAIN SET (2000 – 2150 yds) 4 x 100 on 1:50 as... 
by Susan Scanlan | Jan 24, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 300 drill/swim as follows: 25 drill + 25 swim + 50 drill + 50 swim + 75 drill + 75 swim 1 x 500 swim as follows: 25 moderate + 25 EZ + 50 moderate + 50 EZ + 75 moderate + 75 EZ + 25 FAST + 25 EZ + 50 FAST + 50 EZ 1 x 500 kick as follows: 25...
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