WARMUP: 400 on your own, sighting on every other length
WARMUP SET: 200
Grab two or three swim buddies approximately your speed. Circle-swim a 200, drafting right at the feet of the person in front of you. Lead swimmer pulls over and becomes the caboose at each 50.
MAIN SET #1: 1600
Swim two rounds of all of the following:
6 X 100 on a sendoff/turnaround that gives approx. 20 seconds rest.
Odd 100s: Swim 5 seconds behind the swimmer in front of you
Even 100s: Swim right at the feet of the swimmer in front of you
Goal: Use the same level of effort on all 100s. Note your times and note the difference in time between drafting and non drafting.
8 X 25 (no particular sendoff)
Use various drafting patterns in your lane. For example:
2 X 25 swim three abreast
2 X 25 swim in “flying geese” pattern
2 X 25 swim in an angled line
2 X 25 swim right behind each other
MAIN SET #2: 200
Swim in a lane with two to four other people.
Swim 8 X 25 (or 4 X 50 lcm).
Swim single file, drafting right at the feet of the person in front of you. Rear swimmer tries to sprint past all of the other swimmers during the course of a single length. Take turns being the rear swimmer.
WARMDOWN: 100-200 easy pull, sighting on every other length