Workout Statistics:

  • Distance: 2,600m
  • Duration: 50 Minutes
  • Focus: Negative Split Special

Pre Set: 400 IM Negative Split

A 400 IM Negative Split is one of the most aerobically challenging (and rewarding) sets in the sport of swimming. The ideal ‘feeling’ of negative splitting this set in practice and in competition is by focusing on swimming the second 50 of each 100 faster than the first. By swimming stronger on the second 50 of each 100, your body is able to maintain a higher stroke integrity and the overall swimming time of the 400 IM will be less. It hurts a lot, but it’s worth it 🙂

Main Set

Negative split means to go faster on the second half than you did on the first half. Negative splitting sets helps teach pacing and also reinforces proper stroke technique. Stroke integrity suffers after swimming for an extended duration, so it’s a great opportunity to work through a negative split set and refine your pacing and technique.

  • 3 x 100 IM Descend to 80%
  • 1 x 200 Free Negative Split
  • 3 x 100 IM Descend to 90%
  • 1 x 200 Free Negative Split
  • 3 x 100 IM Descend to 100%

The interval is variable based on the zone and speed of the swimmer, but these will adjust with dynamic intervals. If you’re unsure on interval training, here’s a great read that explains what interval training is.

For unlimited swim tips and workouts, start your 7-day FREE trial of MySwimPro Premium



  1. Stanichievici Florin on

    am an current Improving Stamina at Enhance Speed and i dont know what means:
    – 1 x 300 pull
    – 4 x 100 Free Negative Split
    – 4 x 50 Free descend to strong
    Thank you

    • Hi there! You can learn about these terms our our Support Site –
      Pull – Pulling is swimming without kicking. It’s generally done but putting a Pull Buoy between your legs to keep them afloat while you swim, so you can focus on your arms.
      Oftentimes, pulling involves wearing Paddles, which are flat plastic things you attach to your hands to add resistance so you pull harder and swim faster.
      Negative Split – Swimming faster on the second half of an individual repetition.
      For example:
      If you Negative Split your 100 Free, you may have split a 0:32 on the first 50, then a 0:29 on the second 50. Because you were faster on the second half, the 100 was negative split.
      Descend to Strong – Swimming faster by time over the duration of a set or repetition.
      For example:
      4 x 100 Freestyle – Descend would mean you want to go faster on each one. So if you split (1:30, 1:28, 1:25, 1:23), that would be descending your splits.

Leave A Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.