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Intermediate Open Water Swim Training
Day 010 - SWIM DAY
W.U. 500 swim, 200 Kick, 800 Pull MAIN SET 5x100's @ 10 secs rest, pace, 100 easy3x200's @ 30 secs rest, pace, 100 easy4x50's @ 10 secs rest, race paceCOOL DOWN 200 easy 
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WARM UP
500 swim
200 Kick
800 Pull
MAIN SET
5x100's @ 10 secs rest, pace
100 easy
3x200's @ 30 secs rest, pace
100 easy
4x50's @ 10 secs rest, race pace
COOL DOWN
200 easy
By adding 200's pace today, I'm giving you an opportunity to test your endurance on 3 200's; the goal should be to hold the same pace you did on the previous last few day's 100's pace. The 2nd 200 is crucial; if anything, make it slightly faster than the first, although if you even-split the 2nd 100 it will feel like you are exerting a lot more force then in the first.
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