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Intermediate Open Water Swim Training
Day 012 - ENDURANCE
W.U. 500 easy MAIN SET 4x500's @ 30 secs rest, 85% effort, 300 pull, 200 easy 
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WARM UP
500 easy
MAIN SET
4x500's @ 30 secs rest, 85% effort
300 pull
200 easy
Today's workout is designed to develop more of an endurance base and strengthen you mentally. While 4x500's may not be the most imaginative set ever thought up by a world class coach (or even a former semi-world-class distance swimmer), the point is to hammer monotonous stamina into your brain. If you can sustain doing four back to back 500's, a 2 mile race will go by in a flash.
I remember doing sets in my younger days at Stanford where we did 5x1000's @ 10 minutes. The purpose was twofold (although at the time I was convinced it was simply a form of cruel and unusual punishment): one, to build endurance and stamina over an extra-long period of time. Even though we would not be swimming at "race pace," we would feel like we were sprinting by the 3rd or 4th 1000, just to make the interval! We were developing endurance. Second, the purpose was to strengthen us mentally; I recall many races where I felt a mental edge over my competitors when it hurt the most, because a little voice in the back of my mind told me that I had once done 5x1000's on 10 minutes, and I was tough as nails. Build endurance; with the last 11 days behind you, this is the first time you'll be required to swim long distances (500's) on repeat. The idea is to get yourself used to swimming relatively hard and fast for longer than 100 or 200 yards.
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