by Susan Scanlan | Jun 8, 2022 | distance
WARM-UP (1000 yds) TWO ROUNDS 1 x 200 choice w/ :30s rest 3 x 50 on 1:05 drill#1: Catch up w/ stick#2: Catch-up no stick#3: Pull 1 x 1:15 vertical kick w/ :30s rest 1 x 100 free descend each 25 MAIN SET (3000 yds) EN-2 (1700 yds) @ Threshold pace... 
by Susan Scanlan | May 25, 2022 | distance
WARM-UP (1300 yds) 1 x 400 easy swim 4 x 100 kick on 2:10 2 x 150 stick drill50 catch-up w/ stick + 50 catch-up w/o stick + 50 free 8 x 25 on :30 Power push-offs with breakout MAIN SET (2300 yds) EN-2 (1200 yds) @ Threshold pace 12 x 100 on 1:35 What makes you go... by Susan Scanlan | May 20, 2022 | distance
WARM-UP (1100 yds) 1 x 300 easy swim 2 x 200 moving buoy drill – 50 yds at each location 8 x 50 kick on 1:15 MAIN SET (2700 yds) EN-1 (600 yds) @ Threshold pace + 2s/100yd 1 x 300 on 4:40 Goal Time: 4:15/4:21 1 x 200 on 3:10 Goal Time: 2:50/2:54 1 x 100 Goal Time:... 
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 ... 
by Susan Scanlan | May 2, 2022 | distance
WARM-UP (1000 yds) 1 x 400 choice 2 x 100 drill w/ :15s rest 75 fist drill + 25 free 2 x 100 kick on 2:45 NO BOARD as follows:25 fashion model on back + 25 streamline on back +25 L arm lead + 25 right arm lead 8 x 25 on :30 Power push-offs MAIN SET (2700 yds)...
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