Drafting Practice with a Partner, 3 Rounds
Three rounds of swimming on a partner's feet, leading and sitting on the hip, to learn how drafting saves energy in a race.
- Duration
- 48 min
- Distance
- 2,500 m
- Effort
- 67
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy, swim side by side with your partner | 10 min | 85-92% CSS pace |
| 3 ×Repeat these steps | |||
| 2.1 | IntervalTempo On the feet, 15 to 30 cm behind, no tapping | 4 min | 92-96% CSS pace |
| 2.2 | IntervalSweet spot Lead at steady pace, partner drafts | 4 min | 96-99% CSS pace |
| 2.3 | IntervalTempo At the hip, breathe toward partner | 2 min | 92-96% CSS pace |
| 2.4 | RecoveryRecovery Easy, swap roles | 1 min | 75-85% CSS pace |
| 3 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
Swimming close behind or beside another swimmer reduces the effort needed to hold the same speed. This 48 minute session needs a partner of similar speed. In each of three rounds you swim 4 minutes on your partner's feet, 4 minutes leading while your partner drafts, 2 minutes at your partner's hip and a minute easy while you swap roles.
On the feet, stay about 15 to 30 cm behind and follow the bubbles without touching. At the hip, keep your shoulders level with the other swimmer's hips and breathe toward them so you can watch their line and rhythm. When leading, hold a steady pace and keep sighting, the person behind relies on you. Drafting still requires sighting, every 9 to 12 strokes, since the leader can go off course.
For intermediate open water swimmers and triathletes. Without a partner, swim the same blocks behind a group at a supervised venue, or practice in a pool lane with two or three swimmers.
Tips
- Agree on hand signals and the course with your partner before you start.
- Do not tap your partner's feet, it breaks their rhythm and slows you both.
- When you leave a draft, do it with a quick surge.
Good forOpen waterStandard-distance triathlonHalf-distance triathlonFull-distance triathlon
Season phaseBuildPeak