Leapfrog Group Swim, 6 Rounds of Surge to the Front
A group swim in single file where the last swimmer surges to the front in turns, combining drafting, fast surges and leading.
- Duration
- 51 min
- Distance
- 2,725 m
- Effort
- 74
- Level
- Advanced
- 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 together as a group | 10 min | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | IntervalTempo In line, on the feet of the swimmer ahead | 3:15 min | 92-96% CSS pace |
| 2.2 | IntervalVO2max Your turn, surge from the back to the front | 45 s | 103-108% CSS pace |
| 2.3 | IntervalSweet spot Lead the line at a steady pace | 2 min | 96-99% CSS pace |
| 3 | Cool-downRecovery Easy freestyle | 5 min | 75-85% CSS pace |
About this workout
Leapfrog is a common open water drill for small groups of three to six swimmers of similar speed. The group swims in single file at a steady pace. In turn, the last swimmer surges past the others to the front, leads for a while and later drops back into the line as others come through. This 51 minute session plans six rounds of about 3 minutes in the line, a 45 second surge and 2 minutes leading.
In the line, sit close on the feet of the swimmer ahead without touching. When you move out to surge, swim wide enough to pass cleanly, lift the stroke rate and sight more often. Once in front, settle to a steady pace and keep sighting for the whole group. The exact timing depends on the size of the group, so use the steps as a guide and follow the rhythm of the line.
For advanced open water swimmers and triathletes who want race-like pace changes. Agree on the course and on signals before you start, and keep the group within sight of the shore or a support boat.
Tips
- Pass on the side away from the shore so the line stays compact.
- Do not slow down once you reach the front, the group is drafting off you.
- Keep the surges hard but short, the recovery comes in the line.
Good forOpen waterStandard-distance triathlonHalf-distance triathlon
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