by Susan Scanlan | Jan 18, 2023 | Strength/Technique, Winter 2023
Warm-Up (1300 yards) **TWO ROUNDS** 3 x 100 on 1:50/1:40 2 x 100 on 2:00 – Weightless buoy drill – 25 on each arm + 50 swim 2 x 50 choice kick on 1:20/1:15 2 x 25 head up scull w/ :15s restKeep upper arm stable, Lower arm acts like windshield wiper Main Set (1650 yds)... by Susan Scanlan | May 9, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 3 x 100 weightless hand drill – L arm, R arm, both arms Kick ladder – alternate fast and moderate kick 2 x 25 + 2 x 50 + 2 x 75 4 x 25 power push-offs on :30 MAIN SET (2900 yds) EN-1 Set (800yds) 4 x (100 pull – USE YOUR LATS + 100... by Susan Scanlan | Apr 13, 2022 | distance
WARM-UP (1000 yds) 1 x 300 choice 4 x 100 on 1:50: Try to decrease stroke count each 25 of the 100. 2 x (3 x 50 drill w/ :15s rest)#1: Weightless hand on buoy (25 L, 25 R)#2: Buoy between knees#3: Buoy between ankles MAIN SET (2150 yds) EN-1 Set (1100yds) = Threshold... 
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 | Feb 11, 2022 | 75 Minute Swim
WARM-UP (1300 yds) 1 x 500 choice (or whatever you can do in 10 minutes) Vertical Kick at 5:25am: 6 x :40s kick + :20 rest 4 x 200 w/ :15s rest Odds – moving buoy pull = 50 thighs, 50 knees, 50 ankles, no buoyEvens – Tighten Up Drill (50 abs + 50 retract shoulders and...
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