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

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