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.
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