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Intermediate Open Water Swim Training
Day 015 - SWIMMING
W.U. 600, 8x50's kick @ 10 secs rest, 2x500's pull MAIN SET LADDER, 15 secs rest, 85% effort400,300,200,100. 200 easy, 5x100's pace @ 10 secs rest. COOL DOWN 200 easy 
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WARM UP
600
8x50's kick @ 10 secs rest
2x500's pull
MAIN SET
LADDER, 15 secs rest, 85% effort
400
300
200
100
200 easy
5x100's pace @ 10 secs rest
COOL DOWN
200 easy
Today's workout is a basic pace workout incorporating both pacework and a ladder set. As a reminder, if you are ever feeling ambitious enough to add extra yardage, feel free to do the ladder again in reverse (100,200,300,400) duplicating your times from the first time around. In the 5x100's at the end of the workout, you should be hitting pace each time; by now you should know your body well enough to gage your times without having to look at the clock (try guessing your pace as you hit the wall before you spot the clock).
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