by Susan Scanlan | Apr 24, 2023 | distance, Spring 2023
Warm-Up (1300 yards) 1 x 300 – Every 4th 25 is backstroke 2 x 150 – Tighten Up 3 x 100 w/ :15s rest First 50 is choice stroke kick w/ board, Second 50 is free kick w/ board 8 x 50 on 1:00 Swim Golf Main Set (2100 yds) 3 x (3 x 100 on 1:40)1st 100 is... 
by Susan Scanlan | Mar 13, 2023 | Strength/Technique, Winter 2023
Warm-Up (1200 yards) 200 SKPS (800 yds total) 2 x 150 Tighten Up Drill 1 x 100 Easy Main Set (1800 yds) THREE ROUNDS – Same stroke for each round 4 x 25 on :30 #1: Fast to EZ #2: EZ to Fast #3: All EZ #4: All Fast 2 x 50 on 1:00... 
by Susan Scanlan | Jan 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (700 yards) 1 x 200 choice 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”25 L arm only + 25 right arm only + 25 alternate arms + 25 freeGoal: Keep hips high. Don’t let them sink when you breathe. 2 x 150 – Tighten Up Drill 4 x :30s...
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