by Susan Scanlan | Jan 15, 2023 | Strength/Technique, Winter 2023
Warm-Up (1400 yards) 1 x 200 choice 2 x 100 pull holding paddles against wrists 5 x 100 on 1:35 1 x 500 – See how close you can get to holding your 100 pace Main Set (1850 yds) Four Rounds (800 yds)Keep the clock running4 x 25 on :40 Power Push-Offs IM order (12.5 yds... 
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 | Nov 15, 2021 | 75 Minute Swim
Wednesday, November 17, 2021 Warm-up Option “A” (1600 yds) 1 x 500 choice 6 x 50 free or back kick w/ :15s restBuild your underwater kicks/distance 4 x (4 x 50 IM on 1:00)#1: Fly/Back#2: Back/Breast#3: Breast/Free#4: Free/FlyFlys are 2L, 2R and 2 Both Main... 
by Susan Scanlan | Nov 14, 2021 | 75 Minute Swim
Monday, November 15, 2021 Warm-up Option “A” (1500 yds) 4 x 150 w/ : 20s rest100 free + 50 backstroke kick 4 x 100 pull on 1:45Odds are back, Evens are free 3 x (4 x 25 w/ :15s rest)Drill Set w/ finsRound 1: Fly kick on your backRound 2: TitanicRound 3:...
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