Pace Line Drafting in the Pool, 3 x 600 m
Three swimmers share a lane and rotate the lead every 200 m in three continuous 600s, practicing drafting and leading at race pace.
- Duration
- 1 h 02 minestimated
- Distance
- 3,000 m
- Effort
- 80
- 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 freestyle | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to race pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalSweet spot Lead the line, just slower than CSS | 200 m | 96-99% CSS pace |
| 4.2 | IntervalTempo At the back, close on the feet ahead | 200 m | 92-96% CSS pace |
| 4.3 | IntervalTempo Second, 15 to 30 cm behind the feet | 200 m | 92-96% CSS pace |
| 4.4 | Rest | 45 s | |
| 5 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Drafting can be practiced in a pool lane with three swimmers of similar speed. In each of the three 600s you swim in a tight line and rotate every 200 m. The leader moves aside at the wall and joins the back, so each swimmer leads, swims at the back and swims second in every 600. Rest is 45 seconds between the 600s, and the session covers 3000 m.
At the front, hold a steady pace a little slower than CSS and keep the line straight. Behind, stay close to the feet ahead without touching, about 15 to 30 cm back, and notice how much easier the same speed feels. Try sitting at the hip of the swimmer ahead on some lengths if the lane is wide enough. Agree on how you rotate before you start.
For intermediate triathletes and open water swimmers who train with a club or group. With two swimmers, rotate every 100 m in 400s instead.
Tips
- Leave five seconds between swimmers at the start of each 600, then close the gap.
- Do not tap feet, it breaks the rhythm of the swimmer ahead.
- Lead at the agreed pace, not faster.
Good forStandard-distance triathlonHalf-distance triathlonOpen waterPool
Season phaseBuildPeak