Pull and swim pairs from 200 to 800, negative split

Total distance

4,700 m

Estimated time

1 h 25 min

Focus: Drill/swim 300s and 50s to warm up, then pairs of 200s, 400s and 800s, one pull and one swim, each negative split.

Warm-up (1,400 m, 27 min)

400 swim choice

2 x 300: D/S

8 x 50 @ 50"

Main set (2,800 m, 50 min)

2 x 200, 1 pull, 1 swim, NS @ 3'

2 x 400, 1 pull, 1 swim, NS @ 6'

2 x 800, 1 pull, 1 swim, NS @ 12'

Warm-down (500 m, 10 min)

3 x 100: 75 CUD + 25 swim

2 x 100: DAB + choice

From the GHM workouts archive.

Abbreviations in this workout

DAB

Double arms on back: backstroke with both arms together

C-Up, CUD

Catch-up drill: one arm waits in front until the other arrives

S/K, K/S, D/S

Swim then kick, kick then swim, drill then swim

NS

Negative split: second half faster than the first