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Intermediate Open Water Swim Training
Day 020 - ENDURANCE
W.U. 500 MAIN SET (LADDER)800 (30 secs rest), 600 (25 secs rest), 400 (20 secs rest), 200 (15 secs rest), 100 (10 secs rest), 200 (15 secs rest), 300 (20 secs rest), 400 (25 secs rest), 500.COOL DOWN 
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WARM UP
500
MAIN SET
LADDER
800 (30 secs rest)
600 (25 secs rest)
400 (20 secs rest)
200 (15 secs rest)
100 (10 secs rest)
200 (15 secs rest)
300 (20 secs rest)
400 (25 secs rest)
500
COOL DOWN
Okay, I know, it's not the most exciting workout, but it's as much of a mental challenge to plow through it as it is a physical one to finish. This is a great way to clock in some additional yardage before recovery day, and to cross a mental hurdle of doing a long (3,500) set with no breaks. While hitting pace is not essential, you should be training at 85% effort and working up a sweat. If you can be within 3-5 seconds of your race pace per 100 for the duration of the set, you're doing great.
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