by Susan Scanlan | Mar 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 300 Choice Easy 6 x 50 w/ :15s rest25 Tarzan + 25 Streamline kick on your back 3 x 100 w/ :20s rest25 scull – front, middle, finish + 50 tight core + 25 exaggerate finish 4 x 12.5 choice sprint from a dive Main Set (1800 – 2100... 
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 | 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... 
by Susan Scanlan | Feb 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 1000 straight through as follows:200 choice + 100 streamline kick on your back + 200 choice +100 catch-up drill + 400 negative split (200 moderate + 200 strong) Pre-Set (800 yards) Four Rounds – Each round get a bit faster1 x 50... 
by Susan Scanlan | Feb 16, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 300 choice 4 x 50 on 1:00 – 25 swim + 25 Tarzan 2 x 150 Tighten Up Drill w/ :20s rest 2 x 100 Backstroke ball throw drill w/ :20s rest Main Set (2150 yards) Three Rounds:4 x 25 choice kick fast w/ :20s rest3 x 100 choice...
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