Negative Split Work

Greg Johnson, CCA Marlins

 
Here is a set we did focusing on negative splitting.  To get good quality negative splitting, we did these broken so the kids could read the clock and make sure they are hitting the split goals.  I set the intervals somewhat loose to give them rest and allow them to read the clock.  It really helped motivate them to swim fast.  I saw some good splits.  We did round 1 freestyle and round 2 prime stroke (+10 on the swim and 15 on the pull). 
 
2 x
 
    4 x 150 NEG SPLIT WITHIN 3 sec.  broken 10 sec at the 75 @  2:00  2:10
 
    P 1 X 200  BP 5  @  2’40  2’50
 
    4 X 100 NEG SPLIT WITHIN 2 sec.  broken 5 sec at the 50  @ 1’20  1’30
 
    P 2 X 100 BP 5/7 BY 50  @  1:20  1:25
 
   4 x 50 NEG WITHIN 1 sec broken 5 sec at the 25  @  55
 
    P 6 x 50  dec. 1–> 3 BP 7   @ 50
 

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