by Susan Scanlan | Feb 16, 2023 | Strength/Technique, Winter 2023
Warm-Up (1000 yards) 1 x 300 choice 4 x 50 on 1:00 – 25 swim + 25 Tarzan 2 x 150 Tighten Up Drill w/ :20s rest 2 x 100 Backstroke ball throw drill w/ :20s rest Main Set (2150 yards) Three Rounds:4 x 25 choice kick fast w/ :20s rest3 x 100 choice... 
by Susan Scanlan | Jan 27, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 4 x 100 on 1:45 – Last 25: Reduce the stroke count by 1 each 100 2 x (4 x 25 scull drill w/ :10s rest)#1: Scull above head #2: Side scull #3: Finish scull #4: Swim 2 x 150 Tighten Up Drill w/ :20s rest 3 x 75 kick w/ board w/ :20s... 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 | Nov 18, 2021 | 75 Minute Swim
Friday, November 19, 2021 Warm-up Option “A” (1200 yds) 1 x 300 choice 2 x 150 Tighten Up Drill25 tight abs, 25 retracted shoulders, 25 tight gluts, 25 relaxed, 50 everything tight 8 x 50 on 1:05Odds: L arm pull, R arm at side, breathe to the right, 25... 
by Susan Scanlan | Aug 16, 2021 | 75 Minute Swim
Divide Your Course Look for natural breaks such as buoys, swim ropes, changes in landscape, or changes in architecture. These will be your repeat distances. If you can’t find any, use the distance across the lake, a bay, or something along the shoreline. Warm-Up...
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