Negative splitting your negative splits, with Chris and Kate
warm up:
600 choice
(600/600)
drill set:
1×300 swim, every 3rd length nonfree
4×50 kick, build
4×25 swimming with your hands in a fist
focus on forearm catch and high elbows throughout the pull
4×50 on cruise+10 sec, descend 1-4
(800/1400)
main set:
4×400, with 1 minute rest between each
#1 broken 200-rest 10 sec-200. 2nd 200 faster than first
#2 straight with no break, second 200 faster than the first
#3 broken 100-rest 10 sec-100-rest 10 sec-100-rest 10 sec-100
#4 straight with no breaks, each successive 100 slightly quicker than the previous one.
100 easy
(1700/3100)
last set:
twice through:
4×50 kick, descend 1-4 to fast
100 easy
(600/3700)
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