by Susan Scanlan | Apr 21, 2023 | distance, Spring 2023
Warm-Up (1200 yards) 1 x 300 – Choice 6 x 50 – Odds = Paddle on Head Evens = Weightless Hands 4 x 100 on 1:50 – Last 25 streamline kick on your back – fast 4 x 50 from the middle of the pool – Fast in and out of the turns Main Set (1800 – 2200 yds) 4 x... 
by Susan Scanlan | Mar 17, 2023 | Strength/Technique, Winter 2023
Warm-Up (900 yards) 200 Choice Easy 2 x 100 w/ :20s rest – 50 Weightless Buoy Drill + 50 swim 1 x 200 choice kick – 4th 25 of each 100 is build to 95% 3 x (4 x 25 on :40) – Keep same stroke per 4 x 25Odds are stroke drill Evens are stroke w/ power push off... 
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...
Recent Comments