Crowding and Drafting Focus - Group Workout

Objective: With the Z-Center pool down to 8 lanes for long-course swimming, we might as well get used to swimming in a crowd (since we have no choice).

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards - 2 X 200 Freestyle Swim on 4:00
Training Cat: EN1

Set 2 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
In-water start practice. 3 across. Slower swimmers first. No passing on 2nd 50. Find your place!

Set 3 - Stroke Drill; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: En1
One Arm Drill, unused arm out front. Switch arms at 50.

Set 4 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Leapfrog Drafting - last swimmer swims to the front of the line by end of first 50, and leads back. If not at front, must wait for line to turn and then chase again.

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
One Arm Drill, unused arm at side. Switch arms at 50.

Set 6 - Cool-down; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: REC

Return to Workout Directory (note - there are no written recovery or key workouts during the summer)