Negative Splits

Negative Splits
Warm up:
300 free
200 IM
100 kick
Main Set:
12 x 50 (25 kick-swim) 3 of each stroke &:10 rest
5 x 100 BASE +:15
800 free pull or swim (negative split 500's)
8 x 75 choice (desc 1-4 & 5-8) @:10 rest
300 free pull or swim (negative split 250's)
Warm down:
3 x 200 (50 kick-drill-100 swim)
Total Distance: 4000m

http://recreation.ucsd.edu/mstr/index.html?op=dtl&cs=act&id=5628