A Answers (1)
National Academy of Sports Medicine answeredGrab 2-3 of your closest friends (well, at least your buddies who swim).Warm-up: Swim on your buddies’ feet. Practice drafting in a pace line, switching the leader every 50 meters. Continue this for 800-1000 meters. Turn Buoy: After the warm-up, set a turn buoy 6-8 feet from the wall. Start all together at the opposite wall and race to be the first one to and around the buoy and back to the wall. Each effort will be about 50 meters, and 6 of them should be ample time to elbow each other, work on your acceleration in the water, and practice buoy turns while you’re at it. While it is a race simulation, try not to give your buddies black eyes, as they will be less likely to practice with you in the future. Finish up with a 2x600 swim fartlek alternating 50 meters at endurance pace and 50 meters fast.