by Susan Scanlan | Apr 6, 2022 | distance
WARM-UP (1000 yds) 4 x 100 choice on 2:00 2 x (2 x 100 Drill w/ fins)Odds: Left weightless hand on buoy. Breathe on right as R arm is finishing stroke. Face follows R hand recovery.Evens: Right weightless hand on buoy 4 x 1:00 vertical kick w/ :30s rest. MAIN... 
by Susan Scanlan | Jan 19, 2022 | 75 Minute Swim
WARM-UP (1600 yds) 4 x 100 choice on 1:50 2 x 200 Moving buoy drill – 50 thighs, 50 knees, 50 ankles, 50 on deck 4 x 100 choice stroke kick on 2:20 8 x 50 on 1:00#1-2: 12.5 mod. fast + 37.5 moderate#3-4: 25 mod fast + 25 moderate#5-6: 37.5 mod fast + 12. 5... 
by Susan Scanlan | Jan 10, 2022 | 75 Minute Swim
WARM-UP (1100 yds) Two Rounds – First round interval on the left, second round on the right 1 x 200 choice on 3:20/3:10 2 x 75 pull on 1:30/1:20 2 x 50 Tombstone kick on 1:30/1:20 4 x 25 on :30 power push offs – ½ length fast underwater, then EZ MAIN SET (1900 yds, 32... 
by Susan Scanlan | Dec 15, 2021 | 75 Minute Swim
Friday, December 17, 2021 Warm-up Option “A” (1700 yds) 1 x 500 choice 4 x [(2 x 50) + (1 x 100) drill w/:10s rest]1st 50: Swim with ankles banded2nd 50: Fist swimThe 100: Swim w/ paddles 8 x 50 choice on 1:00 from middle of the pool – work the... 
by Susan Scanlan | Dec 6, 2021 | 75 Minute Swim
Wednesday, December 8, 2021 Warm-up Option “A” (1400 yds) Two Rounds. The interval on the left is for the first round. Use the interval on the right for the second round. 4 x 50 on 1:00/:55 3 x 100 on 1:45/1:40 1 x 200 pull on 3:20/3:10 Pre-Set (1200 yds)...
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