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Intermediate Open Water Swim Training
Day 019 - SWIMMING
W.U. 500 yds, 10x50's @ 10 secs rest, 800 pull, 4x50's kick @ 10 secs rest, fast.MAIN SET 10x100's @ pace, 10 secs rest. COOL DOWN 500 easy 
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WARM UP
500 yds
10x50's @ 10 secs rest w/ increasing effort 1-5
800 pull
4x50's kick @ 10 secs rest, fast.
MAIN SET
10x100's @ pace, 10 secs rest
COOL DOWN
500 easy
This workout may look familiar; it was your first workout from Day 2. It's been nearly three weeks that you've been in the program, and once in a while I will throw in an identical workout to allow yourself to compare times and see your progress.
If you do not recall your times from Day 2's 10x100's pace, at least recall how much harder that workout must have seemed a mere three weeks ago. If all is going as planned (and I am worth my weight in coaching gold), today's workout should be smooth sailing; challenging but not life-threatening (haha).
You may find it too easy; in which case throw in an extra 5x100's pace after the 800 pull.
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