by Susan Scanlan | May 26, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 3 x 150 w/ :15s rest 50 kick + 50 drill + 50 swim 7 x 50 on 1:00#1-2: 12.5 fast + 37.5 moderate#3-4: 25 fast + 25 moderate#5-6: 37.5 fast + 12.5 moderate#7: 50 Fast Main Set (2300 yds) TWO ROUNDS (800 yds) 1 x 100 on 1:40... 
by Susan Scanlan | May 19, 2023 | distance, Spring 2023
Warm-Up (1100 yards) 1 x 300 choice 4 x :45s vertical kick w/ :15s rest 1 x 200 = 50K + 50 Drill + 50K + 50 Drill 1 x 200 = 50 Weak arm pull + 50 Swim + 50 Catch-up + 50 Swim 8 x 50 on 1:00 Swim Golf Main Set (2350 yds) TWO ROUNDS 3 x 100 on 1:40 ... 
by Susan Scanlan | Dec 16, 2022 | Fundamentals
Warm-Up (1100 yards) 1 x 300 choice 2 x 200 pull on 3:30 8 x 50 on 1:00 – Odds Scooter Drill or Fists, Evens swim Drills – Fly (300 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 2 x 25 dolphin dives 8 x 25 – 2 L arm + 2 R arm +... 
by Susan Scanlan | Dec 12, 2022 | Fundamentals
Warm-Up (1000 yards) 1 x 200 choice 4 x 100 w/ :15s rest – 50 choice kick + 50 choice swim 8 x 50 w/ :10s rest – 25 choice drill + 25 swim Drills – Fly (400 yds) Vertical Kick4 x (15s fly + 10s rest + 15s free w/ hands out of water + 10s rest) 8 x 25 – One arm fly w/... 
by Susan Scanlan | Dec 7, 2022 | Fundamentals
Warm-Up (1200 yards) 1 x 400 choice 4 x 100 choice on 1:45 8 x 50 on 1:00 Odds: Scooter drill w/ kick board and paddles (25 L arm + 25 R arm)Evens: Free Drills – Fly (400 yds) Go to deep end of pool. Vertical Kick: 10 x (10 fly kicks + 10s rest + 10s free kick w/...
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