Negative split distance

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

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Negative split by 100

BEGINNER WORKOUT:

200 easy swim (warm-up)

300 free kick

3×300 free negative split by 100, RI :20

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

400 free kick

4×300 free negative split by 100 on the 6:00

400 easy swim (cool down)

= 2400

ADVANCED WORKOUT:

500 easy swim (warm-up)

500 free kick

5×400 free negative split by 100 on the 6:00

400 easy swim (cool down)

= 3400

Walk the DISTANCE

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

500 easy swim (warm-up)

2×200 free kick, RI :20

2×400 free, RI :15

300 easy swim (cool down)

= 2000

INTERMEDIATE WORKOUT:

800 easy swim (warm-up)

400 free kick

3×200 free pull on the 4:00

2×500 free negative split by 100 on the 8:30

200 easy swim (cool down)

= 3000

ADVANCED WORKOUT:

1000 easy swim (warm-up)

500 free kick

4×200 free pull on the 2:45

4×500 free negative split by 100 on the 7:00

20×25 (odd 25s free kick/even 25s free) on the :40

200 easy swim (cool down)

= 5000

I’m gonna sit BACK and try to enjoy the ride

BEGINNER WORKOUT:

200 easy swim (warm-up)

4×50 (25 the wave back drill/25 back), RI :15

4×50 back on the 2:00

2×200 back on the 5:00

200 easy swim (cool down)

= 1200

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

4×75 (25 back kick/25 the wave back drill/25 back) on the 2:00

4×50 back descending in time on the 1:00

3×200 back on the 4:00

500 easy swim (cool down)

= 2000

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×100 (25 back kick/25 the wave back drill/25 back/25 back kick) on the 2:00

4×50 back descending in time on the 1:00

4×200 back negative split by 100 on the 3:00

10×50 free on the :45

200 back kick

400 easy swim (cool down)

= 3000

Negative split pyramid

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 400 free, 200 free, 100 free, RI :15

200 easy swim (cool down)

= 1600

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

200 free, 400 free, 800 free, 400 free, 200 free, RI :15

200 easy swim (cool down)

= 2700

ADVANCED WORKOUT:

1000 easy swim (warm-up)

200 free negative split, 400 free negative split, 800 free negative split, 800 free negative split, 400 free negative split, 200 free negative split, RI :15

200 easy swim (cool down)

= 4000

Keeping my DISTANCE

BEGINNER WORKOUT:

200 easy swim (warm-up)

3×500 free, RI :20

200 easy swim (cool down)

= 1900

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

2×500 free descending in time, RI :20

2×1000 free descending in time, RI :20

200 easy swim (cool down)

= 3600

ADVANCED WORKOUT:

500 easy swim (warm-up)

4×250 free descending in time on the 3:45

2×500 free, RI :15

1000 free negative split by 500

500 easy swim (cool down)

= 4000

Negative split by 100

Don’t forget, dryland starts tomorrow!

BEGINNER WORKOUT:

200 easy swim (warm-up)

200 free kick

3×300 free on the 7:30

200 easy swim (cool down)

= 1500

INTERMEDIATE WORKOUT:

400 easy swim (warm-up)

20×25 free kick on the :30

5×300 free negative split by 100 on the 6:00

200 easy swim (cool down)

= 2600

ADVANCED WORKOUT:

1000 (odd 200s easy free/even 200s easy choice) (warm-up)

400 free kick

5×200 free pull on the 3:15

5×300 free negative split by 100 on the 4:00

400 easy swim (cool down)

= 4300