by Susan Scanlan | Mar 9, 2022 | 75 Minute Swim
Warm-Up (1200 yds) 1 x 400 choice 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest) Round 1 Drill: Paddle on head Round 2 Drill: Buoy pull 1 x 200 kick – alternate 50 hard w/ 50 EZ 2 x (4 x 25 on :30) Fast to EZ EZ to Fast All EZ All Fast Main Set (1125 – 2700 yds)... 
by Susan Scanlan | Feb 28, 2022 | 75 Minute Swim
Warm-Up (1200 yards) 1 x 400 choice 2 x (2 x 100 – 50 drill + 50 swim w/ :15s rest)Round 1 Drill:2 cycles slow catch-up + 2 cycles fast swimRound 2 Drill:25 L hand weightless on buoy, R arm stroke.25 – R hand weightless on buoy, L arm stroke 1 x 200 kick – alternate... by Susan Scanlan | Feb 21, 2022 | 75 Minute Swim
Warm-Up (1100 yards) 1 x 400 choice 2 x 150 drill progression (Use a snorkel if you have one) 25 – L arm lead 25 – R arm lead 25 – 6 and 6 25 – 6-3-6 50 Free 1 x 200 kick – alternate 25 hard w/ 25 EZ 2 x (4 x 25 on :30) Fast to EZ EZ to Fast... 
by Susan Scanlan | Feb 14, 2022 | 75 Minute Swim
Warm-Up (1000 yards) 1 x 400 choice 2 x 150 weightless hands as follows:50 – one arm, other hand on buoy50 catch up with weightless hands on a kick board50 no equipment, weightless hands 4 x 50 – kick on 1:20 4 x 25 on :30Power push-offs w/ fast breakout then EZ to...
Recent Comments