Ryan Woodruff
Head Coach
Lynchburg YMCA
Tag: Negative Split
Another Distance Free Set that is FMO!
Ryan Woodruff
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LCM
FMO = For Milers Only
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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