by Susan Scanlan | May 23, 2023 | distance, Spring 2023
Warm-Up (1000 yards) 1 x 400 Every 4th 25 is streamline kick on your back 4 x 50 on 1:00 Light hands drill w/ buoy 1 x 200 pull Keep hands light 8 x 25 on :30 Odds are smoothEvens are build to a sprint finish Main Set (2300 yds) 5 x 200 on 4:00 First 50 is a... by Susan Scanlan | Jun 10, 2022 | distance
WARM-UP (1000 yds) 1 x 400 choice 2 x 150 Tighten Up 4 x 50 on 1:05 drillOdds: Your favorite drill Evens: Your least favorite drill 4 x 25 choice kick on :30 MAIN SET (2650 yds) EN-1 (450 yds) @ Threshold pace + 2s/100yd 1 x 100 choice 1 x 150 choice kick... 
by Susan Scanlan | May 23, 2022 | distance
WARM-UP (1100 yds) 1 x 400 easy swim 4 x 1:00 vertical kick (about 200 yds) 4 x 25 YMCA drill/pull – Hold each position for 5s 8 x 50 on 1:00 Descend 1-4, 5-8 MAIN SET (2550 yds) EN-1 (900 yds) @ Threshold pace + 2s/100yd 2 x 450 as follows:150 kick + 150 pull + 150... by Susan Scanlan | May 16, 2022 | distance
WARM-UP (1450 yds) 1 x 400 choice 4 x 50 w/ :20s rest25 finish scull + 25 swim 8 x 50 kick on 1:15 9 x 50 on 1:00 25 stroke IM order + 25 free MAIN SET (2400 yds) EN-1 (500 yds) @ Threshold pace + 2s/100yds 1 x 500 Goal Time: 7:05/7:15 EN-2 (1500 yds) @... 
by Susan Scanlan | May 11, 2022 | distance
WARM-UP (1200 yds) 1 x 200 choice 4 x 150 w/ :20s rest50 choice kick + 50 paddle on head drill + 50 free w/ tucked chin 8 x 50 on :55 Build by 12.5yds every 2 50s MAIN SET (2800 yds) EN-3 Set Threshold Overload = Threshold MINUS 2s/100yds 6 x 100 on 1:55 ...
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