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Intermediate Open Water Swim Training
Day 006 - SWIM DAY
W.U. 500 swim10 x 50's @ 10secs rest, 200 kick, 800 pull MAIN SET 5x100's @ 10 secs rest, 200 easy, 3x100's 10 secs rest, 100 easy, 2x100's 10 secs rest COOL DOWN 200 easy 
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You're almost done with your first week! As such, this should be your most challenging swim workout; tomorrow is a recovery day so give this one your all. You should have identified a desirable "race pace" by now, after Day 2's 10x100's pace and Day 4's 5x100's. Whenever you see 100's pace, you should automatically take this set as an opportunity to condition your body to hold the same time, regardless of how good or tired you feel. Today could be tough, but challenge yourself to make your goal times.
WARM UP
500 swim
10 x 50's @ 10secs rest, holding fast race pace
200 kick
800 pull at 85% effort
MAIN SET
5x100's @ 10 secs rest, holding same pace as you did on the 50's
200 easy
3x100's 10 secs rest, holding same pace as above
100 easy
2x100's 10 secs rest, holding same pace
COOL DOWN
200 easy
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