by Susan Scanlan | May 23, 2022 | distance
WARM-UP (1100 yds) 1 x 400 easy swim 4 x 1:00 vertical kick (about 200 yds) 4 x 25 YMCA drill/pull – Hold each position for 5s 8 x 50 on 1:00 Descend 1-4, 5-8 MAIN SET (2550 yds) EN-1 (900 yds) @ Threshold pace + 2s/100yd 2 x 450 as follows:150 kick + 150 pull + 150... 
by Susan Scanlan | Oct 13, 2021 | 75 Minute Swim
Workout for October 15, 2021 Phase 1 of the YMCA drillPitch your hand down into the water. Keep wrist straight. Phase 1 of the YMCA drillRotate elbows up. Phase 1 of the YMCA drillHands are directly below shoulders. Phase 1 of the YMCA drillKeep palms pointing back....
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