> Main Set Tuesday - Negative Splits & Descends | GoSwim TV

Main Set Tuesday – Negative Splits & Descends

Barbara’s masters team has been focusing on negative-splitting their 100s and 200s for the past month.  Here’s what they did today, with a modified version for the "beginner" lanes.

WARMUP:  400 on your own

WARMUP SET:  200
200 backstroke with fins; focus on bent-arm pull & straight wrist
Swim this as:
50 double-arm backstroke  
50 single-arm backstroke (25 Left + 25 Right)
50 2 Left/ 2 Right backstroke
50 whole-stroke backstroke

MAIN SET:  1950
Swim 3 rounds of the following.  Rounds 1 and 3 are freestyle; round 2 is backstroke.  Take an extra 60 seconds rest between rounds.  

1 X 200 on a sendoff/turnaround that gives approximately 30 seconds rest; negative split this 200

2 X 100 on a sendoff that gives approximately 20 seconds rest; negative split each 100

4 X 50 on a sendoff that gives 15-20 seconds rest; descend 1-4

2 X 25 Body Dolphin with Board — no fins!

MODIFIED VERSION of MAIN SET FOR BEGINNER LANES
Swim one full round of the above main set, using freestyle.  Fins are optional.   Negative split and descend your swims as prescribed.

Swim two rounds of the following.   First round is backstroke; second round is freestyle.  FIns are optional.  

1 X 100; negative split

2 X 50; descend 1-2

4 X 25; descend 1-4

2 X 25 Body Dolphin with Board — no fins!