Endurance Session

Intention: A Negative Split means that the second half of the distance should is done faster than the first half. Aim to swim the first half of the distance at 75 - 80% and the second half at 90%. A negative split is a classic race strategy and this session is the perfect practice.

Advanced

Warm up: 400 Swim / 100 Kick x 2

4 x 100 (50 Underwater switches / 50 Freestyle easy) - 10sec rest

200 Freestyle (Negative Split) - 20sec rest

400 Freestyle (Negative Split) - 20sec rest

600 Freestyle (Negative Split) - 20sec rest

800 Freestyle (Negative Split) - 20sec rest

Cool down: 200 Choice

Intermediate

Warm up: 200 Swim / 100 Kick x 2

4 x 50 (25 Underwater switches / 25 Freestyle easy) - 10sec rest

200 Freestyle (Negative Split) - 20sec rest

300 Freestyle (Negative Split) - 20sec rest

400 Freestyle (Negative Split) - 20sec rest

500 Freestyle (Negative Split) - 20sec rest

Cool down: 100 Choice

Beginner

Warm up: 100 Swim / 50 Kick x 2

4 x 50 (25 Underwater switches / 25 Freestyle easy) - 10sec rest

100 Freestyle (Negative Split) - 20sec rest

200 Freestyle (Negative Split) - 20sec rest

300 Freestyle (Negative Split) - 20sec rest

400 Freestyle (Negative Split) - 20sec rest

Cool down: 50 Choice