by Susan Scanlan | May 19, 2023 | distance, Spring 2023
Warm-Up (1400 yards) 1 x 400 choice 4 x 100 pull w/ :15s rest 25 breast pull + 75 free or back pull Turn Drills: 3 x tight tuck3 x tuck-n-roll3 x float, stroke no-wall turn3 x broken turn at wall,3 x turn from flags 4 x 50 weightless arm drill w/ :15s rest –... 
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... 
by Susan Scanlan | Nov 18, 2022 | Fundamentals
Warm-Up (600 yards) 2 x 150 Tighten Up Drill 6 x 50 on :55 Drills – Balance (400 yds) 2 x 75 w/ :15s rest – 25 L arm + 25 R arm + 25 both – BACKSTROKE***Keep Recovery Arm Straight*** Turn Drill – 1 x 50: Swim 3 strokes free, flip 360 back to horizontal freestyle swim...
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