Endurance Session #376

This Swimfit Endurance Session is all about the Negative Split, which means that you swim the second half of a distance faster than the first. Like a race, you want to finish faster than you started.

After an easy warm-up, we head into the Underwater Switches Drill. This is a great drill to lengthen your stroke, work on your timing and rotation, which will set you up for a great main set.

Depending on which level you are doing this set, the main start with a 200, or a 100 Freestyle. If you swim a 200 Negative Split, you swim the first 100 at a comfortable 70% effort, followed by the second 100 at a strong 80-90% effort. Or if you swim 100 Negative Split, the first 50 is at 70% and the second 50 at 80-90%.

Every level is swimming 4 distances, upping the distance every time. Keep working on your negative split, and if you can time yourself to make sure you actually go faster. The challenge is that in the longer distances, you might already be a bit tired by the time you get to the second part of your distance, so going faster will be hard. Stay focussed on your technique, and remember to swim long and strong strokes. If you find yourself going into short and choppy strokes, chances are you are working harder, but not actually going faster.