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Swim Leg Strategy
Repeat 2 X
1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
2 - Starts; Dist = 400
8 X 50 Freestyle - Cat: EN2-EN3 on about 15 secs rest
Start as a group, slower swimmers at the front, faster swimmers at the back. Faster swimmers find some open space so you are not slowed. Slower swimmers grab a ride if you can.
|Set 3 - Faster Lane - Conditioning & Drafting||Set 3 - Slower Lane - Drill/Swim 200s by 50s|
+ Drafting Practice
Decide among yourselves the drafting plan to use: On-the-toes, echelon, Vee, diamond. Leader moves to the back at each wall.
2 X (Drill 50 + Swim 50) for each drill
Drill slowly down the pool, then swim freestyle back; Rest 30 secs at end of each 200 - no rest at other walls. Drills:
Set 4 - Cool-down;
Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Take your goggles off and put them back on once per 100 - no stopping.
Total 3400 / 2600
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