Negative split = The second half of the distance is faster than the first half.
Ex: 2×1000 free negative split by 500 = the 2nd 500 of each 1000 would be faster than the first 500
BEGINNER WORKOUT:
200 easy choice (warm-up)
5×100 free kick, RI :15
3×500 free negative split by 250, RI 1:00
200 easy choice (cool down)
= 2400
INTERMEDIATE WORKOUT:
400 easy choice (warm-up)
8×100 free kick, RI :15
3×1000 free negative split by 500, RI 2:00
200 easy choice (cool down)
= 4400
ADVANCED WORKOUT:
600 easy choice (warm-up)
10×100 free kick, RI :15
3×2000 free negative split by 500, RI 3:00
200 easy choice (cool down)
= 7800