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Intermediate Open Water Swim Training
Day 013 - SWIM DAY
W.U. 500 swim, Kick 500, Pull 500 MAIN SET 10x50's @10 secs rest, 500 easy, 10x50's Easy/Fast @ 5 secs rest COOL DOWN 200 easy 
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Today is a bonus recovery day where you put in the yardage but don't exert yourself too much after Day 12's endurance training. You should feel tired, but not exhausted, and the workout should leave you feeling better than when you first started warm up. Concentrate on technique.
WARM UP
500 swim
Kick 500
Pull 500
MAIN SET
10x50's @10 secs rest, increasing in effort 1-5
500 long, easy strokes, working on technique
10x50's Easy/Fast @ 5 secs rest
COOL DOWN
200 easy
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