Continuous Swimming - Passing & Drafting Practice

Objective: Get used to swimming longer repeats. Each set will be 8 minutes of continuous swimming, followed by about 2 minutes of rest. With lane lines removed, you will be swimming in circles. No pushing off the walls. When a faster swimmer passes you, try to draft them for as long as you can. When you come upon a slower swimmer, pass them.

Total Distance = 1600-2000?

Set 1 - Warm-up; Dist = 400
8:00 Minutes - Training Cat: EN1 - Counterclockwise.
Build to EN2 pace

Set 2 - Freestyle; Dist = 400
8:00 Minutes - Training Cat: EN2 - Clockwise - always breathe toward the near wall.

Set 3 - Freestyle; Dist = 400
8:00 Minutes - Training Cat: EN2 - Counterclockwise - drafting & passing.

Set 4 - Freestyle; Dist = 400
8:00 Minutes - Training Cat: EN2 - Clockwise - drafting & passing.

Set 5 - Cool-down; Dist = 400
8:00 Minutes - Training Cat: EN1 - Counterclockwise.
Build to EN2 pace

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