by Susan Scanlan | Jun 1, 2022 | distance
WARM-UP (1000 yds) 1 x 400 easy swim – your choice 8 x 25 drill – paddle on the head 1 x 200 pull w/ tucked chin head position Vertical Kick: 4 x :40s w/ :20s rest MAIN SET (2800 yds) EN-1 (400 yds) @ Threshold pace + 2s/100yd 4 x 100 choice as follows w/ :15s rest25... 
by Susan Scanlan | May 23, 2022 | distance
WARM-UP (1100 yds) 1 x 400 easy swim 4 x 1:00 vertical kick (about 200 yds) 4 x 25 YMCA drill/pull – Hold each position for 5s 8 x 50 on 1:00 Descend 1-4, 5-8 MAIN SET (2550 yds) EN-1 (900 yds) @ Threshold pace + 2s/100yd 2 x 450 as follows:150 kick + 150 pull + 150... 
by Susan Scanlan | Apr 6, 2022 | distance
WARM-UP (1000 yds) 4 x 100 choice on 2:00 2 x (2 x 100 Drill w/ fins)Odds: Left weightless hand on buoy. Breathe on right as R arm is finishing stroke. Face follows R hand recovery.Evens: Right weightless hand on buoy 4 x 1:00 vertical kick w/ :30s rest. MAIN... 
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 12, 2021 | 75 Minute Swim
Friday, November 12, 2021 Warm-up Option “A” (1450 yds) 1 x 450 choice Verical Kick: Eight times on each legEZ kick, then hesitate with right knee bent. Thrust right foot forward as you rotate left hip forward. See how far you can rotate with this one...
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