Negative Split the Distance: How to Swim Fast Without Forcing It 4400 

The longer distances ( 600/600 400/400, 200/200) , rep 2 faster than rep 1. The ending 200s descend 1-4 to fast, including last 200 of the set. 

Warm Up: Choice 1k 

Main Set

1x800 (600, :05 rest,200*) @10:00

1x600 (^faster than) @ 8:00

1x600 (400, :05 rest,200*) @8:00

1x400 (^faster than) @ 6:00

1x400 (200, :05 rest,200*) @6:00

1x200 (^faster than) @ 3:00

^ = Rep 2 faster than Rep 1

*= descend 1-4 to FAST

Warm Down: 400 Choice 

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