Endurance Session #688
- Irene Cats
- Mar 2, 2025
- 2 min read
This Swimfit endurance session is all about the Negative Split—swimming the second half of a distance faster than the first. Just like in a race, the goal is to finish strong!
After an easy warm-up, we’ll go through the Underwater Switches Drill, a great way to lengthen your stroke, refine your timing, and improve rotation—setting you up for a solid main set.
Main Set
Your starting distance depends on your level:
• 200m Negative Split – First 100m at 70% effort, then the second 100m at a strong 80-90% effort.
• 100m Negative Split – First 50m at 70% effort, then the second 50m at 80-90% effort.
Every level will complete four distances, increasing the distance each round. The key is to time yourself to make sure you’re actually getting faster in the second half.
As the distances get longer, the challenge increases—you’ll already be feeling it by the time you hit the back half, so staying focused on good technique is essential. Keep your strokes long and strong. If you start taking short, choppy strokes, you’re likely working harder but not actually swimming faster.
Stay in control, push when it counts, and finish fast!
Fast Lane
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
Medium Lane
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
Slow Lane
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
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