by Susan Scanlan | Nov 14, 2023 | Fundamentals
Welcome Back Workout – Focus: Pull 11/13/23 Warm Up and Drills (800 yds) 1 x 300 Choice 6 x 50 w/ :15s rest 25 Fist Punch + 25 Swim Lead with your wrists so that you feel pressure on your forearm Vertical Kicking – 5 x :45s kick + 15s rest 1 x 200 Head down... 
by Susan Scanlan | Nov 8, 2023 | Fundamentals
Welcome Back Workout – Freestyle Drill Review 11/8/23 Warm Up and Drills (900 yds) 1 x 300 Choice 3 x 100 – 75 Drill Choice + 25 Swim Vertical Kicking – 4 x ( :45s w/ :15s rest ) 6 x 50 Drill Choice #2 Turn Review 3 x Tight tuck from float + 5 x No... 
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 | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) 4 x 150 w/ :15s rest50 swim + 25 scull + 50 swim + 25 streamline kick on back 2 x (4 x 50 on 1:15)#1: L arm scooter drill #2: R arm scooter drill#3: 25 L arm scooter + 25 R arm Scooter #4: swim w/ high elbow catch 2 x (4 x 25 on :45 Fast... 
by Susan Scanlan | Jan 9, 2023 | Strength/Technique, Winter 2023
Warm-Up (700 yards) 1 x 200 choice 2 x 100 – “11” Drill = Start kicking face down, arms forming an “11”25 L arm only + 25 right arm only + 25 alternate arms + 25 freeGoal: Keep hips high. Don’t let them sink when you breathe. 2 x 150 – Tighten Up Drill 4 x :30s...
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