Race practice

A few new things today. We added a couple of drills to practice some OW drafting situations, which made for an interesting, and tough workout. The first drill involved passing a slower swimmer. That swimmer then had to accelerate to stay on the feet. The next drill was trying to drop a swimmer that's drafting you, by changing speeds, zig-zagging, etc. At my speed, that's not too important, but I can see its usefulness for the FOP swimmers. We also did a couple of lengths of side-drafting, off the hip, to show how much benefit you can get from that.

Later in the workout, amongst the descending sets, we had a little IM (individual medley, not Ironman) work. Since butterfly is beyond me (and probably most of the people there), we did dolphin dives in the shallow end. I can see how this technique might be worthwhile in race starts at exits. I don't know if I'll add it for me next race, but it's a good tool to have practiced at least.

Swim: w/u - 400m free (drill every 4th 25), 4x50 as 15 strokes fast/remainder easy, 200 pull
4x50 pass and draft, 20"
4x50 truck and trailer, 20"
4x50 draft and drop, 20"
2x50 side-drafting, 20"
3x(200 pull, 20"
4x50 descending, 20" (:58 to :48 on all three sets)
100 IM w/dolphin dives)
Total: 3000m

Run: 4 miles @ 7.5 mph + 4 strides