by Susan Scanlan | Apr 24, 2023 | distance, Spring 2023
Warm-Up (1300 yards) 1 x 300 – Every 4th 25 is backstroke 2 x 150 – Tighten Up 3 x 100 w/ :15s rest First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board 8 x 50 on 1:00 Swim Golf Main Set (2100 yds) 3 x (3 x 100 on 1:40)1st 100 is... 
by Susan Scanlan | Feb 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 125 w/ :15s rest75 swim + 25 L arm lead kick + 25 R arm lead kick 3 x 100 choice pull w/ :15s rest 10 x 50 on 1:00 Swim GolfOptions: All 10 free OR 5 choice stroke (add onto interval)+ 5 free Main Set (1900 yards) 4 x 125 on 2:10... 
by Susan Scanlan | Dec 3, 2021 | 75 Minute Swim
Monday, December 6, 2021 Warm-up Option “A” (1000 – 1500 yds) 15 minute choice warm-up (800-1200yds) 2 x 150 breaststroke pull w/ 50 free kick, then 50 dolphin kick, then 50 breaststroke kick. Work on accelerating the pull, squeezing elbows together... 
by Susan Scanlan | Nov 12, 2021 | 75 Minute Swim
Friday, November 12, 2021 Warm-up Option “A” (1450 yds) 1 x 450 choice Verical Kick: Eight times on each legEZ kick, then hesitate with right knee bent. Thrust right foot forward as you rotate left hip forward. See how far you can rotate with this one... 
by Susan Scanlan | Aug 12, 2021 | 60 Minute Swim
Warm-up (850 yds) 3 x 150 Tighten Up Drill – Free or Back – 8 x 50 on 1:00 – 25 drill + 25 swim#1,5: 6-3-6#2,6: Sailboat for Apple, Peaches, Pumpkin Pie, then switch#3,7: Fists#4,8: Quick cadence 6 x :40 vertical kick with switching, :20s rest Pre Set (500...
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