📉 Negative Splits in Swimming

April 22, 2025

Negative splitting means swimming the second half of your race faster than the first and it’s not just a pacing trick. It’s a proven strategy used by swimmers to maintain control, conserve energy, and finish strong.

Let’s break down why this works, and how you can train for it.

The Science Behind It

A 2021 study in the International Journal of Sports Physiology and Performance found that swimmers who negative split races often had better outcomes in mid to long-distance events. 

Why?

Because fatigue builds exponentially, not linearly

💡 Going out too fast spikes your heart rate and lactate production early. That leads to:

  • Reduced stroke efficiency

  • Early muscle fatigue

  • Mental burnout in the final laps

By pacing the first half slightly conservatively, you give your body a chance to settle into a rhythm and shift gears in the second half when others are falling apart

When to Use It

This strategy isn’t for every race, but it shines in:

  • 200s and 400s (all strokes + IM)

  • 800/1500 Freestyle

  • 200 Fly/Back/Breast, where aerobic energy matters most

 In Olympic-level 200 and 400 events, negative or even splits are often seen in medal-winning performances, especially among disciplined swimmers with strong back-half endurance

How to Train It

You can’t just decide to finish strong on race day, you need to build the skill in training.

Here’s how:

Broken Sets

  • 100s where the last 25 is fastest 

Descend Sets

  • Swim each lap faster than the last (4×50 @ :50, descend 1–4)

Learn what “comfortable” feels like early in the race

Use a tempo trainer to hold a sustainable stroke rate early, then increase it after the halfway mark

Film yourself and compare stroke rate and body position in the first vs. second half. It’s often eye-opening

Need Personalized Help?

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➡️ Ready for a custom game plan to swim faster? Check out our virtual coaching packages here:

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Common Mistakes

❌ Starting too slow
✅ Trying to “save too much” early can leave you with too much time to make up

❌ Overestimating your second-half speed
✅Most swimmers can’t drop 3+ seconds in the back half without early damage control. Aim for consistent, small builds

❌ Ignoring stroke rate
✅Going out with a long, slow stroke feels relaxed, but it might not match the stroke rate needed to close hard

Negative splitting isn’t just about discipline, it’s about strategy and energy efficiency.

If you're swimming 200 meters or more, chances are you'll race better when you control the front half and dominate the back half.

Stay fast,
The Swim Trident USA Team

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