by Susan Scanlan | Nov 16, 2022 | Fundamentals
Warm-Up (800 yards) 1 x 400 choice 4 x 50 pull on 1:00 1 x 200 choice descend by 50s Drills – Balance (400 yds) 4 x 50 w/ :15s rest – 25 mummy* + 25 backstroke Turn Drill – 5 x Kick Turn (Start w/ arms extended holding on to wall kicking. Take a breath. Tuck and flip.... 
by Susan Scanlan | Nov 14, 2022 | Fundamentals
Warm-Up (800 yards) – TWO ROUNDS + KEEP THE CLOCK RUNNING 1 x 200 choice on 3:30/3:15 1 x 50 on 1:00/ :45 1 x 100 on 2:00/1:45 1 x 50 on 1:00 Drills – Tight Abs (500 yds) 2 x (75 Moving Buoy Drill – Freestyle + 50 freestyle) 2 x (75 Moving Buoy Drill – Backstroke + 50... 
by Susan Scanlan | Nov 2, 2022 | Fundamentals
Warm-Up (700 yards) 1 x 300 – easy pace 2 x 100 on 1:45 4 x 50 on 1:00 Drills: Recovery to set up for a good catch – TWO ROUNDS (500 yds) 1 x 50 – Fingertip drag 1 x 50 – 3 point tap (hip, shoulder, head) 1 x 50 – Shark Fin 5 x Turn Drill: Two...
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