Open Water Drafting Technique: Energy-Saving Differences Between Feet and Hip Positions

The Science Behind Drafting

When a swimmer moves forward, they create a “slipstream” behind them where water resistance drops significantly. Laboratory data:

• 30 cm directly behind the heels: 25-30% energy saved
• 50 cm to the side of the hip: 15-20% energy saved
• One body length behind the shoulder: 10-15% energy saved
• Beyond 2 meters: the drafting effect disappears

Translated to actual racing, drafting over 1500 meters can save 60-180 seconds—a massive benefit.

Detailed Breakdown of Three Drafting Positions

Position A: Directly Behind the Heels (Foot Draft)

Energy saved: 25-30%
Distance: 30-50 cm behind the lead swimmer’s feet
Advantages: Maximum energy savings, good visibility (watch the bubble trail of the swimmer ahead)
Disadvantages: Risk of being kicked, requires constant fine-tuning of distance

Technical points:

• When your fingers extend, you should be about 30 cm from the lead swimmer’s feet
• Focus your gaze on the “bubble band” created by the lead swimmer’s feet
• Synchronize your kick tempo with theirs to reduce collisions
• Look up every 10 strokes to check direction (because your view is blocked)

Position B: Hip Draft (Side of the Hip)

Energy saved: 15-20%
Distance: Parallel to the lead swimmer, with your head level with their hip, 50-80 cm apart
Advantages: Low risk of being kicked, clear visibility, can breathe while watching the other swimmer
Disadvantages: Less energy savings than the feet position, risk of being pushed to the outside

Technical points:

• Breathe toward the side closest to the other swimmer
• Maintain a pace slightly slower by 1 stroke than theirs to leave reaction room
• The water flow from their kick will push you forward

Position C: Behind the Shoulder (Shoulder Draft)

Energy saved: 10-15%
Distance: Diagonally behind the lead swimmer’s shoulder, one body length back (about 1.5-2 meters)
Advantages: No risk of being kicked at all, safe distance
Disadvantages: Least energy savings, vulnerable to others cutting in

Technical points:

• Use this when the pace difference is small and you don’t want to take risks
• Suitable for women’s categories and amateur athletes
• Breathe away from the other swimmer to avoid inhaling the splash they create

Drafting Position Selection Decision Tree

How much faster is the other swimmer than me?
├─ More than 5% faster → Use Position A (squeeze out every bit of energy savings)
├─ 2-5% faster   → Use Position B (balance energy savings and safety)
├─ About the same    → Use Position C (avoid conflict)
└─ I'm faster  → Don't draft, lead on your own

Criteria for Choosing a Drafting Target

Not everyone is worth drafting behind. A good drafting target:

When to Take Over the Lead

Racing isn’t just about drafting—sometimes you need to take the lead proactively:

• 50 meters before a buoy: Surge ahead to grab the inside line
• The other swimmer visibly slows down: Pass them and find the next drafting target
• The pack splits up: Swimming on your own may be better than drafting the wrong person
• Final 200-meter sprint: Drafting can’t help you accelerate; you must swim on your own

Drafting Rules and Restrictions

World Aquatics (FINA) rules:

• Drafting is allowed in open water swimming (unlike the cycling leg in triathlon, where it’s prohibited)
• No pulling, pushing, or blocking
• Contact is permitted, but intentional obstruction will result in disqualification

Training Methods

1. Pool drafting drills: In pairs, take turns leading for 100 meters
2. Endurance drafting: Draft for 1500 meters and compare heart rate (should be 5-10 bpm lower than when leading)
3. Position switching practice: In a 25-meter pool, practice switching from the feet position to the hip position
4. Overtaking practice: Practice suddenly accelerating from a drafting position to pass the swimmer ahead

Conclusion

Drafting is the key skill that separates amateur from advanced swimmers. Mastering it means getting a “free” 1-2 minutes in every race. But drafting is also an art—it takes long-term practice to smoothly switch positions and choose the right drafting target. We recommend practicing drafting with teammates at least 4 times a month to gradually build water feel and positional awareness.

Related Reading

• The Complete Guide to Open Water Drafting: The Energy-Saving Map of 18% Behind the Feet and 12% at the Hip
• Open Water Drafting Benefits and Techniques: Swim Smart and Save 30% of Your Energy
• Sprint Triathlon Swim Drafting Techniques: The Invisible Weapon for Saving Energy
• Legal Drafting Tactics in Open Water: The Positioning Science of Saving 8% in Swimming