Focus: Drafting

WARM UP (1300 yards)

• 1 x 400 free
• 10 x 50 drafting
  • alternate leading and drafting by 50s
  • first person swims on left side of lane
  • second person swims diagonally to the side, just right of legs
  • third person swims diagonally off legs of second person
• 2 x 100 kick on 2:40
• 1 x 200 pull

MAIN SET (1800 yards)

• 8 x 200
  • #1 (0:00) and #2 (3:30) on 3:30
  • #3 (7:00) and #4 (10:25) on 3:25
  • #5 (13:50) and #6 (17:10) on 3:20
  • #7 (20:30) and #8 (23:45) on 3:15
• 2 x 100 kick on 2:45

COOL DOWN (200 yards)

• 4 x 50 choice on 1:10
• open water turns – move to warm pool

Total Yards: 3300