Negative Split Training
Adult/Masters - Endurance
Author: Chris Card

11/27/2020

Yards Rounds Sets
400 1 X {
1 X 400 Warm-Up (Choice) Choice Warm Up 50%
900 1 X {
3 X 100 Kick (Choice) 70%
3 X 200 Swim (Freestyle) Descend 70%
1800 1 X {
4 X 450 Swim (Freestyle) 300 Swim, 100 Build, 50 Fast 80%
300 3 X {
4 X 25 Kick (Choice) 1: Kick, 2: Build Up, 3:Build Down, 4: Fast 70%
600 1 X {
4 X 50 Swim (Choice) Non-Freestyle 90%
4 X 50 Swim (Freestyle) 90%
4 X 50 Swim (IM) IM Order 90%
300 1 X {
1 X 300 Warm-Down (Choice) EZ Warm Down 50%
Total Yards: 4300
Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate.