by Susan Scanlan | Jun 5, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 Every 4th 25 is streamline kick on your back 2 x 100 on 1:50 25 catch up, 75 swim 2 x 50 on 1:05 25 Tarzan + 25 swim Main Set (2400 yds) TWO ROUNDS – Keep the clock going. Break between rounds 1 x 250 on 4:00... 
by Susan Scanlan | May 26, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast Main Set (2300 yds) TWO ROUNDS (800 yds) 1 x 100 on 1:40... 
by Susan Scanlan | Apr 6, 2023 | distance
Warm-Up (1000 yards) 8 x 50 on :55 Descend 1-4, 5-8 6 x 50 Drill w/ :15s restOdds are weightless hands, Evens are moving buoy (knees to ankles) 3 x (4 x 25 on :30)Round 1: Free w/ paddles – Count your strokesRound 2; Free w/o paddles – Keep the same stroke... 
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 ...
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