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Intermediate Open Water Swim Training
Day 008 - BACK TO THE POOL
W.U. 500 yds, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET LADDER (10 secs rest) 400, 300, 200,100 COOL DOWN 500 easy 
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WARM UP
500 yds
10x50's @ 10 secs rest w/ increasing effort 1-5
800 pull (buoy, tube, paddles)
4x50's kick @ 10 secs rest, fast.
MAIN SET
LADDER (10 secs rest, medium pace)
400
300
200
100
COOL DOWN
500 easy
Ladder sets are a great way to build yardage and practice pace. Although doing a 400 or 300 at race pace is a little ambitious, aim for being about 3-5 seconds slower per 100 in the longer ladder distances (400, 300) and closer to actual race pace for your 200 and 100. Also, recognize that in a race you will have the added excitement and adrenaline of the moment, so matching race pace exactly should not always be a concern. As you get closer to race day, matching pace will be more important (and for now, you have the explosive 100 sets to work on that) ladders are just a way to build endurance and simulate swimming fast over longer-than-100-yard periods of time.
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