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Intermediate Open Water Swim Training
Day 017 - SWIMMING
W.U. LADDER 400,300,200,10010x50's@ 10 secs rest MAIN SET (ladder sert, 10 secs rest) 100,200,300,400. 500 pull, 10x50's @ 10 secs rest. COOL DOWN 
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WARM UP LADDER
400 (20 secs rest)
300 (15 secs rest)
200 (10 secs rest)
100
10x50's@ 10 secs rest increasing effort 1-5
MAIN SET
Ladder Set / 10 secs rest @ 85% effort
100
200
300
400
500 pull
10x50's @ 10 secs rest, at pace
COOL DOWN
Today's workout was slightly longer than the usual, and it should not feel any more difficult, although there were two ladders and some pacework involved. Try counting your strokes (while still predicting your pace before spotting the clock on repeat sets) to see whether you take more strokes when you are fatigued. The goal should be to take the same amount of strokes per lap at the end of your session as you do during the beginning.
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