by Susan Scanlan | Jun 1, 2023 | distance, Spring 2023
Warm-Up (1000 yards) TWO ROUNDS 1 x 200 50 Free + 50 fists + 100 free w/ tight core 1 x 100 Choice kick 2 x 25 Finish drill w/ kick board in between your legs 1 x 150 Choice pull Main Set (2300 yds) 4 x 200 on 3:15 Accelerate into and out of each turn 4 x... 
by Susan Scanlan | Dec 15, 2021 | 75 Minute Swim
Friday, December 17, 2021 Warm-up Option “A” (1700 yds) 1 x 500 choice 4 x [(2 x 50) + (1 x 100) drill w/:10s rest]1st 50: Swim with ankles banded2nd 50: Fist swimThe 100: Swim w/ paddles 8 x 50 choice on 1:00 from middle of the pool – work the... 
by Susan Scanlan | Nov 22, 2021 | 60 Minute Swim
Thanksgiving Eve Workout for Everyone! Start with a 10 minute warm-up on your own. T is for Turns Slowest turn contest Review turn drills Fastest turn contest U is for Underwater Number of underwater kicks before surfacing Most powerful kicks measured by furthest... 
by Susan Scanlan | Oct 30, 2021 | 75 Minute Swim
Monday, November 1, 2021 Warm-up Option “A” (1000 yds) 1 x 300 choice Turn Drills – tight tuck, front flip from float, front flip from 2 strokes, broken turns, power push-offs 8 x 2-turn 50s from middle of the pool on 1:00 8-10 streamline jumps from...
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