Professional Swim Workouts by Professional Swim Coaches
Feb 9, 2015 – T2 Aquatics – Rookie Age Grouper Negative Splits

Feb 9, 2015 – T2 Aquatics – Rookie Age Grouper Negative Splits

This is a practice we recently did with our “Age Group Development” group.


This group is made up of 11-14 year olds in their first 12-18 months of year-round swimming. Of the 35 athletes, 20 of them are in their first 6 months of year-round swimming.


5×100 Free (130) 50R 50L
5×100 Kick (2) Flutter Kick with board
5×100 Free IM (145) Descend 1-5

2×25 Breast Drill (50) — 2Kick, 1Pull with thumbs locked during kicks
2×25 Breast Swim (50) — at 7, 8, 9, or 10 strokes (stay consistent throughout set)

6×100 (4) Negative Split in two groups

{Send the first two people in each lane, and ask the remaining lane members to watch the athletes in their lane. Call out the splits for each athlete, as well as the final time. It’s the athlete on the wall (watching) who is in charge of telling the swimmer their 50 split, and it’s the swimmer’s responsibility to do the math a conclude if the swim was in fart negatively split}

30×25 (30) 2 Free + 1 Fly with FINS

Swim Down:
4×50 (1) — 4 breaths max per 25

Workout Total: 3450

Additional Comments:
We usually swim a bit more per practice, but today was all about the Negative Splits. With a group of 20+ athletes who don’t know how to Negative Split, this is the best way to do it.

Each athlete is engaged in the workout because they have to help their teammates, and their teammates are constantly watching them while they swim. We do a lot of “sitting around” on a day like today, but there’s a lot of learning happening. My goal is that after having seen themselves do this well, they step up and perform well on a set of 10×100 Negative Split on (140).

We had many people push their fastest practice 100s ever, and all were able to either Negative Split or Even Split.

This free workout was provided by T2 Aquatics Head Coach Paul Yetter.

If you would like to access the downloadable PDF file, you have to become a ProSwimWorkouts member (no charge for free workouts).

About Paul Yetter

Paul Yetter became NBAC’s Head Senior Coach in November 2016. Prior to the Fall of 2016, Paul was the Head Coach of T2 Aquatics (Naples, FL 2010-2016). [Read Bio]

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