Five rounds of descending 100s and negative-split 200s – Masters swim workouts

Total distance: 6,500 m
Estimated time: 2 h

Focus: Kick, drill and swim to warm up, then five rounds of six 100s descending in threes and two negative-split 200s, and drill and double-arm backstroke to finish.

Planned for about 1 h 45 min: warm-up 20 min, main set 1 h 15 min, warm-down 10 min.

Warm-up (1,000 m, 20 min)

400 choice

2 x 300:

2 x (50 kick + 50 drill + 50 swim)

Main set (5,000 m, 1 h 31 min)

5 x

6 x 100 @ 1:30 Des 1-3

2 x 200 @ 3:00 NS

Warm-down (500 m, 11 min)

3 x 100: 75 drill + 25 swim

2 x 100: 25 DAB + 25 swim

From the GHM workouts archive.

Abbreviations in this workout

DAB: Double arms on back: backstroke with both arms together
Desc., Des., Dec: Descend: each repeat faster than the one before (1 to 4)
NS: Negative split: second half faster than the first