by Susan Scanlan | Apr 18, 2022 | distance
WARM-UP (1100 yds) 3 x 200 (FPC = free, pull, choice) on 3:40 5 x 50 kick on 1:20 1 x 150 Breathing Drill w/ paddle on head 4 x 25 power push-offs w/ breakout on :30 MAIN SET (2600 yds) EN-1 Set (1200 yds) = Threshold Pace + 3s/100yds 4 x (50+ 100 + 150)Rest is... 
by Susan Scanlan | Mar 4, 2022 | 75 Minute Swim
Warm-up + Kick Set (1100 yds) 1 x 400 choice 8 x 50 on 1:15Odds (#1, #5) are paddle on head drillOdds (#3, #7) buoy pull drillEvens are free or back Kick: Two Rounds of continuous kick25 hard, 25 moderate, 50 hard, 50 moderate Main Set (1800 yds) 8 x 100 on...
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