Negative Split 200s

About 1,900 m, 45 to 50 minutes. A pacing lesson for anyone who sprints the first length and hangs on for the rest. Warm-up: 300 easy, then 4 x 50 build, 15 s rest. Main: 6 x 200 with 20 s rest. Swim the second 100 of every 200 faster than the first. Cool-down: 200 easy. Check the clock at the 100 mark of each repeat: a 2:02 first half followed by a 1:58 second half is exactly the idea. Keep the gap small; a ten-second difference usually means the first half was too easy rather than the second half being strong. Four repeats make a 1,500 m session, eight a 2,300 m one.