Drafting Focus - Group Workout

Objective: Practice drafting in a pack, which should be an echelon, diamond or some such shape (not a paceline) The lane lines are out for this workout. Swim in lanes for drills, but around the edge of the area (without turn buoys) for the continuous swims.

Set 1 - Warm-up; Dist = 300
100 Swim, 100 Kick, 100 Pull - Training Cat: EN1

Set 2 - Vertical Kicking; Dist = 400 yards (sort of)
8 x 45s kicking 15s rest - focus on kicking in 3s
  1 & 2: focus on minimal knee bend, count in 3s
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Set 3 - Drafting Drill; Dist = 500
10 x 25 (about 5 minutes) - Training Cat: EN2
Everyone leaves at once. Work as a team in your lane. Make a pack.
Figure out what works best in your lane.

Set 4 - Conditioning + Drafting; Dist = 1000
5 X 5 minutes continuous Freestyle + 1 minute rest - Training Cat: EN2
Drafting. Change leader as necessary.

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim quietly with long strokes.

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