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Intermediate Open Water Swim Training
Day 022 - BACK TO THE POOL
W.U. 500, 4x50's kick @ 10 secs rest, fast, 800 pull MAIN SET 5x200's @ 15 secs rest, pace. 200 easy. 5x100's @ 10 secs rest, pace. 100 easy. 4x50's @ 5 secs rest, pace COOL DOWN 
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Hopefully you had a chance to recover yesterday, both mentally and physically, from the previous week's intensity. Today's workout is demanding in that it asks you to maintain pace on 200's, not just 100's. It will all depend on how you feel, but most important is the second 100 in the 200's you do; if you hit pace on the first 100 and are way off on the 2nd one, that's no good. Instead, try going easier on the first 100 (even if it is a bit slower than your designated "pace") and then hit pace exactly on the 2nd 100. The point is to be able to do pace when you are already breathing hard and swimming, not to hit pace for isolated 100's where you have time to rest before and after each one. Ideally, of course, both the first and the last 100 of your 200's hsoudl be equal, and of race "pace".
WARM UP
500
4x50's Kick@10 secs rest, fast
800 pull
MAIN SET
5x200's@ 15 secs rest, pace
200 easy
5x100's@ 10 secs, pace
100 easy
4x50's@5 secs rest, pace
COOL DOWN
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