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 | Jan 26, 2022 | 60 Minute Swim
WARM-UP (1200 yds) 1 x 400 choice 4 x 100 w/ :15s restOdds: First 50 is weightless hand 1 arm pull, last 50 is freeEvens: First 50 is pull buoy at knees, tight core, last 50 is free 12 x 50 on 1:10 First 25 is choice stroke kick, Second 25 is that stroke MAIN SET...
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